How much protein do I need a day?

Research has shown protein to have numerous benefits, including reducing risk of some diseases, providing a wide variety of nutrients that help your body function properly and serving as the basis for your bones, muscles, blood, cartilage, hormones and skin, according to the U.S. Department of Agriculture (USDA). Protein can also help to increase satiety – feeling fuller for a longer period after eating compared to carbohydrates or fats – which can help those looking to maintain or lose weight.

How much should a person actually be eating? It depends on a handful of factors. Here's how much protein experts say you should be eating daily, and some of the best foods to help you reach those goals.

How much protein should I eat a day?

The recommended dietary allowance (RDA) for protein is currently 0.36 grams of protein per pound, or about 54 grams for a person who weighs 150 pounds. But nutrition experts are increasingly pushing for consuming higher amounts of protein: upwards of 60 to 90 grams daily.

Registered dietitian Jamie Nadeau previously told USA TODAY that she recommends getting "at least 20 grams of protein per meal for satiety," though she notes everyone has different needs.

If you're trying to build muscle, that amount could be even higher. But it is possible to overdo it on the protein – so don't go inhaling enormous amounts of protein just because it's trendy right now.

At minimum, people should be eating 0.8 grams of protein per kilogram of body weight, Nadeau says. That translates roughly to a minimum of 54.4 grams of protein a day for a person who weighs 150 pounds.

But if you're trying to build muscle, adding more protein will aid in your body's "growth, development and tissue repair," per Harvard Health.

"Everyone is different, but for most healthy individuals looking to build muscle, aiming for 1.2 to 1.4g per kg protein is helpful," Nadeau says. In other words, a target of 81.6 to 95.2 grams for someone who weighs 150 pounds.

Which food has the highest protein?

Boosting protein intake doesn't have to be a complicated ordeal of tracking down a protein powder that you don't find gross, or cooking enormous quantities of meat all the time. While many meats do offer much higher protein counts, other foods like lentils, greek yogurt, cottage cheese, milk, black beans and peanut butter do, as well.

"To keep things simple, I recommend prioritizing a good protein source at every meal, and trying to include a snack at least once per day that has at least 5 to 10 grams of protein," Nadeau says.

Some of the foods highest in protein include the following, according to the USDA:

• Lentils: 23.6 grams per 1/2 cup of dry lentils
• Chicken breast: 22.5 g per 3.5 oz
• Salmon: 20.3 g per 3.5 ounce portion
• Ground beef: 18.2 g per 1/2 cup
• Ground pork: 17.8 g per 1/2 cup
• Ground turkey: 17.3 g per 1/2 cup
• Plain Greek yogurt: 16.1 g per single-serving container
• Cottage cheese: 11.6 g per 1/2 cup
• Black beans: 9.9 g per 1/2 cup
• 1% milk: 8.3 g per cup
• Peanut butter: 7 g per 2 tablespoons