Guidelines for Estimating Protein Intake

Estimating protein intake can be challenging. But with a little practice, you’ll quickly know the estimated amount of protein in all of your favorite foods. 

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How to Estimate Protein

Step 1: 1 oz is equal to roughly 7 g of protein

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Step 2: Know the oz of a given food you plan to eat at a meal or snack

Tip: you can use a kitchen scale to measure, or you can estimate the oz based on appropriate portion size (e.g. the palm of your hand is roughly 3-4 ounces).

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Step 3: Do a little math to determine the amount of protein included in your meal or snack

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Example: A 3 oz portion of salmon is equal to roughly 21 grams of protein.

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How much protein do I need?

Generally speaking, the average adult needs about 0.8 grams of protein per kilogram of body weight per day. However, there are several variables to consider when estimating protein intake, including age, activity level, history of certain chronic conditions, stated health goals, and more as to why you may need to aim for more or less protein. Your Registered Dietitian can help you determine how much your individual protein needs should be per day.

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*References available with PDF download