Hello, I am an adult male age 58 in good health. Need to lose weight. Need to know how much daily protein I need, and what sources other than red meat, chicken and turkey I can get it from. Thanks.

How much protein you need depends on a few things – your weight and any health issues. You stated you are in “good health” so for most healthy people they need about .8g of protein per kilogram (kg) of body weight.  To convert your weight from pounds (lbs) to kg divided the number of pounds you are by a factor of 2.2.

Example: 200 lbs/2.2 = approx. 91 kg. 

If you are overweight, then don’t use your current weight to caluclate grams of protein needed, but use a “healthy weight”. For example, if you weight 250lbs but your healthy weight is about 200 lbs, use 200 lbs for the calculation.

Example: 200 lbs/2.2 = 91kg x .8g protein = 73g of protein needed per day.  This protein can come from a variety of sources:

1 cup of milk = 8g protein

1 cup of Greek yogurt = 23g protein

½ c beans = 7g protein

1 ounce of meat, pork, poultry or fish = 8g protein

2 ½ cups of vegetables = 10g protein

2 slices of whole wheat bread = about 10+g protein

¼ cup almonds = about 8g protein

2 tablespoons peanut butter = about 8g protein


As you can see, protein comes in many sources other than animal meat. Click here for some more ideas of vegetarian sources of protein.

Click here for more information on weight loss – and good luck on your journey!