💪 The importance of protein in everyday life: how much does the average woman and man need — and why is it difficult to get enough from food?

🥚 Why is protein important at all?

Protein is one of the three main macronutrients and essential for the body. We need it:

• for building muscles and tissues
• to maintain a feeling of fullness
• to support an active lifestyle
• for immune system function
• Protein deficiency may not show immediately, but in the long term energy levels, recovery, and overall well-being can suffer.

📊 How much protein is needed per day?

Protein needs depend on sex, body weight, and activity level.
Below are the general recommended ranges:

Women:

• Moderate activity: 1.2–1.6 g/kg
• Athletic / training: 1.6–2.0 g/kg

Men:

• Moderate activity: 1.4–1.8 g/kg
• Athletic / training: 1.8–2.2 g/kg

Examples:

• 65 kg woman who is moderately active → 80–100 g of protein per day
• 85 kg man who trains 3–5 times a week → 150–170 g of protein per day

🍗 Is there a lot of it? Yes… more than most think.

Here lies the main problem:
❗ Getting enough protein from food alone is more difficult than it seems.

Examples of protein content in common foods:

If your goal is to get e.g. 120 g protein per day, just eating food might lead to a surprise by the end of the day:
🔸 “I thought I ate a lot of protein — actually only 60–70 g in total.”

🥗 Sample day: how much real food should you eat to get full protein?

🎯 Goal: 120 g protein per day

Morning:

• 3 eggs (18 g)
• 150 g Greek yogurt (12 g)
• A handful of berries, oats (6 g)
  → Total: ~36 g

Lunch:

• 150 g chicken fillet (33 g)
• Rice or pasta
• Vegetables
  → Total: ~33 g

Snack:

• 200 g cottage cheese (22 g)
  → Total: 22 g

Dinner:

• 150 g salmon (30 g)
• Salad / vegetables
  → Total: ~30 g

👉 Total for the day: ~121 g

Is this menu realistic?

Most people don't eat per day:

• 3 eggs
• 150 g of meat twice
• a large serving of cottage cheese

That's why many also use:

• protein bars
• protein drinks
• protein puddings
• protein powders

These DO NOT replace food, but make achieving the daily goal much easier.

🍫 Smart protein sources that are easy to take with you

If the day gets busy, it's convenient to use products that add 15–25 g of protein at once.

Examples from njomfoods.com selection:

• NJIE ProPud protein bar — 20 g protein

• NJIE ProPud shake — 20 g protein

• N!CK’S protein bar — 15 g protein

• N!CK’S protein wafers — 10 g protein

They help you meet your daily goal even when meals are irregular.

🔚 Summary: why tracking protein pays off

Protein = stable energy, better satiety, and muscle support.
Getting enough from food is possible, but:

• demands a well-thought-out menu
• requires large portions
• can be time-consuming

Smart protein supplements help bridge this “protein gap” and make balanced nutrition realistically achievable.

👉 If you want to try delicious protein sources, check out the entire NJOM Foods protein selection HERE-> njomfoods.com