Julia Kilian/picture alliance via Getty Images Julia Kilian/picture alliance via Getty Images

No matter what your fitness or wellness goals are, getting enough protein in your diet is a key part of fueling your body. According to the USDA , the recommended dietary allowance for protein is around 0.36 grams per pound of body weight, depending on your age, height, and activity level. As a general estimate, adults need 46-56 grams of protein per day , but you can calculate your exact needs on the USDA website . If you're very active or trying to build muscle, you may need even more protein in your diet.

The USDA has plenty of recommendations for the best way to meet your protein requirements, including consuming mostly lean protein that includes a good mix of seafood, nuts, and

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