Here’s the amount of protein you already need to consume

“If you want to build muscle mass, engage in a regular program to train strength or resistance, and focus on healthy food sources for protein,” said Mozavary. “Otherwise, emphasizing a healthy diet in general, and instead of being obsessed with protein, search for fruits, vegetables, nuts, seeds, legumes, whole grains, vegetable oils, fish and milk. Avoid soda, candy, processed meat and highly elaborate foods in sugar or salt.

“Focus on the source of food and its general impact on your health, instead of protein fines.” “Avoid processed meat and highly treated foods such as protein bars and protein powders. Foods rich in protein with evidence of general health benefits fish, shellfish, milk, cheese and milk. Legumes, grains and nuts also provide protein and fundamental health benefits.