Depending on your goals, you should aim to consume 0.6 to 0.8 grams of protein per pound of bodyweight. If you weigh, say, 180 pounds, you would want to shoot for between 108 to 144 grams of protein per day. Generally speaking, the leaner and more active you are, the higher your protein intake should be on that scale. That might sound like a lot, but consider how much protein is in common foods such as the ones listed below:
■Chicken (4 ounces, skinless, size of a deck of cards): 35 grams
■Tuna (6 ounces, packed in water): 40 grams
■Fish (6 ounces of cod or salmon): 40 grams
■Lean red meat (4 ounces): 35 grams
■Lean pork (4 ounces): 35 grams
■Reduced-fat tofu: 30 grams
■Cottage cheese (1 cup, 1% or 2% fat): 28 grams
■Milk (1 cup of 1%, 2%, or fat-free): 8 grams
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