Protein Recommendations
Protein, like carbs, has 4 calories per gram. Your diet should consist of 10 to 35 percent protein, so for a 2,000-calorie diet, you'll need 50 to 175 grams of protein. Requirements of protein vary drastically depending on your activity level. If you work out regularly or are training for an athletic event, you may need the higher end of the recommendation, but if you are relatively sedentary, your protein requirements are lower.
Animal-based foods and seafood provide complete proteins, meaning they have all of the essential amino acids your body needs. Plant-based proteins, like tofu, beans, whole-grains and other foods, are rich in protein. However, these foods are incomplete protein sources. While you can meet your body's needs for essential amino acids by consuming solely plant-based proteins, you need to have a variety of different types throughout the day. For example, if you have a side of black beans for lunch, opt for grilled tofu at dinner.