Papa Cantella's Blog

"How Much Protein Should I Eat Per Day?"

Posted by Papa Cantella's on Apr 25, 2018 9:02:00 AM



Protein, protein, protein.

Everyone wants to eat more protein! And it makes sense. If you’re trying to eat healthier, adding more protein to your diet can be a great way to cut back on carbs and keep your energy up. Protein helps the body repair cells and build new ones, giving you more sustainable energy.

“How Much Protein Should I Eat Per Day?”

That’s a complex question! Naturally, the answer depends on your gender, age, weight, and activity level. The answer can vary widely if you’re pregnant or working on building more muscle mass.

Your “recommended dietary allowance” (RDA) for protein is only 0.8g of protein for each kg of body weight. For a sedentary 140-pound woman, for example, that translates to 53 grams of protein a day. This number doesn’t take into account how much you’re exercising, though, or any other unique characteristics of your body.

The Argument for More Protein

A lot of scientists say the longstanding RDA is actually too low. They suggest that protein should account for between 15-25% of our daily calories, whereas the current RDA accounts for only about 10% of caloric intake for most people. In general, for people with healthy, well-rounded diets, more protein is almost always better.

That means that eating anywhere from 50-100 grams of protein a day isn’t just smart, it’s advisable! And the more you exercise, the more protein you need to eat. Remember that men generally require about 10-20% more protein a day than women because their muscle mass is naturally higher.

How Can You Eat More Protein?

Eating more protein helps you stay fuller longer and can even help you in your goal of losing weight by allowing your body to retain more lean muscle. Incorporating more high-protein foods into your diet is a smart way to be a little healthier.

Sausage is an excellent source of protein because it’s so chock full of flavor, it doesn’t require tons of heavy carbs to round out a mea.! Poultry sausage, in particular, is a delicious, relatively lean protein option that lends itself to a wide variety of dishes. Low-fat (not no fat!) dairy products are an excellent way to bolster a high-protein diet; yogurt, milk, and hard cheeses are all highly versatile. And don’t forget about plant-based sources of protein like beans, lentils, farro, and barley! They make it easy to incorporate more protein into salads and “bowls” at lunchtime.


Papa Cantella’s premium sausages are a fantastic source of high-flavor protein. You can find them in your grocer’s meat section and if you don’t see them…ask!

We’d love to see how you’re using sausage to add more healthy protein to your diet. Share your best meal pics with us over at Papa Cantellas’ Facebook page!



Topics: Protein