04/17/2026
How Much Do You Need protein?
You should get a minimum of 10% of your daily calories from protein. (For a target of grams, multiply your weight in pounds by 0.36.) And you want it from a variety of sources throughout the day: A 6-ounce container of low-fat Greek yogurt for breakfast has about 17 grams; a serving of skinless chicken breast at lunch has about 25 grams; and a cup of black beans at dinner, about 15 grams. Your body breaks down and reuses the protein in many ways.
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