Before this article appeared, most people would tell you: How many grams of protein do you need to eat every day? But many white people have no interest in this measurement method.

Concept, then I will tell you another way today: how many eggs or grams of lean meat or how many liters of milk you should eat every day!

First look at the protein content table of common foods:

An egg: about 50 grams, protein about 6 grams.

An egg white: about 30 grams, protein about 3 grams.

An egg yolk: about 20g, protein about 3g.

Tofu 100g: protein about 12g.

100g lean beef: about 20g in protein.

100g lean broiler: about 20g protein.

100g lean pork: about 20g protein.

100ML milk: about 3g protein.

100g fish: about 17g protein.

1. Non-exercise population: 0.8 g/kg protein is required every day.

Protein (40g)= 13 egg white =2 eggs +9 egg whites =330g tofu =200g lean meat = 1.3l milk =235g fish.

Protein (48g)= 16 egg white =2 eggs+12 egg white = 60kg tofu =240g lean meat = 1.6L milk =280g fish.

Protein (56g)= 18 egg white =2 eggs+14 egg white =460g tofu =280g lean meat = 1.8L milk =330g fish.

Protein (64g)=2 1 egg white =2 eggs+17 egg white =530g tofu =320g lean meat = 2. 1l milk =376g fish.

Second, people with low training intensity (running, etc. ): You need at least 1.2g/kg of protein every day.

50kg body weight requires protein (60g)=20 egg whites =2 eggs+16 egg whites =500g tofu =300g lean meat =2 liters milk =350g fish.

Protein (72g)=24 egg whites =2 eggs +20 egg whites =600g tofu =360g lean meat = 2.4L milk =423g fish is required for 60kg body weight.

70kg weight requires protein (84g)=28 egg whites = 2 eggs +24 egg whites =700g tofu =420g lean meat = 2.8L milk = 494g fish.

80kg body weight requires protein (96g)= 32 egg whites =2 eggs +28 egg whites =800g tofu =480g lean meat = 3.2l milk =564g fish.

3. People with moderate and high training intensity (weight training (lifting iron), boxing, fighting, marathon, etc. ): You need at least 1.5g/kg of protein every day.

50kg body weight requires protein (75g)=25 egg whites =2 eggs +2 1 egg whites =625g tofu =375g lean meat = 2.5l milk =44 1g fish.

Protein (90g)=30 egg whites =2 eggs +26 egg whites =750g tofu =450g lean meat = 3L milk =530g fish is required for 60kg body weight.

Protein (105)=35 egg whites =2 eggs +3 1 egg whites =875g tofu =525g lean meat = 3.5l milk = 665438+70kg fish.

80kg body weight requires protein (120g)= 40 egg whites =2 eggs +36 egg whites = 1kg tofu =600g lean meat = 4L milk =700g fish.

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