What Is Protein—and How Much Do You Need?

Referred to as “the building blocks of life” by the U.S. National Library of Medicine, protein is one of three macronutrients, the other two being fats and carbohydrates. Being a macronutrient simply means that it’s required in large amounts to sustain organic life, and in fact, protein accounts for about 15% to 20% of one’s overall body weight. Comprised of amino acids, protein most notably determines the production and maintenance of muscle.

To determine your daily recommended intake of protein, a little math is required. Multiply your body weight (in pounds) by 0.36. This number is how much protein you should be consuming daily in grams. However, going above and beyond this minimum may have added health benefits. According to Layne Norton, PhD, up to one gram per pound of body weight can offer increased results for those hoping to either build muscle or reduce body fat.

Beyond understanding what protein is, it’s important to understand what protein does. In addition to sustaining life, the benefits of protein are extensive. One of the most commonly cited is protein’s role in boosting metabolism. As protein aids in developing lean muscle mass, the rate at which fat is burned increases. Protein also helps to sustain a healthy weight following a period of weight loss. Perhaps unsurprisingly, the vital role of protein becomes even more important as we age.

You may have heard that one of the best sources of protein is lean meat, and that’s true: Foods like wild-caught salmon, turkey breast, and yellowfin tuna are impressively high in protein. But there are also a number of incredible plant-based protein sources. These include spinach, quinoa, edamame, lentils, and even guava.

Now that you know what protein is (and where to get it), keep reading for some of the best low-fat, high-protein foods to fuel your week.