How Much Protein Do You Actually Need?

calculating protein
+ vegan and paleo examples of what I eat in a day

There is a lot of debate in the nutrition community about protein. It’s a word that can summon a fiery response. Vegan. Paleo. Tofu or edamame?

Do you know what starts to happen to your body when you have too much? Or what functions won’t work properly when you aren’t getting enough?

Don’t worry guys. We’re going to cover it all in one post.

First I’m going to teach you how to calculate your own protein requirement by using myself as an example. Then I’m going to show you what __ grams of protein looks like in three meals. Since everyone has individual dietary requirements I’m going to show you two ways I get __ grams of protein by eating a paleo diet one day and a vegan diet the next. Just a little reminder that there is not one “right way” to eat.

__ reasons it’s crucial to eat enough protein


what are signs that you aren’t getting enough

what happens to your body when you have too much protein?


calculate your protein requirement




when you need special consideration + extra protein

a day of paleo protein


a day of vegan protein


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1. source of energy

Fats deliver the highest amount of energy between the three macronutrients. Fats provide 9 calories per gram whereas carbohydrates and protein have 4 calories per gram.

2. nutrient absorption

Fats help transportation and absorption of nutrient during digestion, especially fat-soluble vitamins A, D, E, and K.

3. hormones

Fatty acids are the main material for prostaglandins which are hormone-like substances that help to regulate bodily functions such as controlling blood pressure, blood clotting, and inflammation. Fats are also needed for the production of sex hormones.

4. cell rigidity

Fats help to form the phospholipid bilayer which is a crucial part of the cell membrane. It basically gives structure to our cells walls.

5. nerve function

Fats are part myelin sheaths that surround all of our nerves. Myelin sheaths protect our nerves and without them, our nerves couldn’t properly send electrical messages to your brain.

6. vanity

Maintains healthy hair, skin, and nails – without fats, our skin will be lackluster and our hair and nails will be brittle.

7. insulation and protection

Fat helps to regulate body temperature and keeps organs insulated and serves as a protective layer.



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