How much protein according to MyPlate?

January 3, 2026 •

4 min read

According to USDA's MyPlate, the exact amount of protein foods an individual needs varies based on age, gender, and physical activity level. Understanding these personalized recommendations is key to building a balanced diet and fueling your body properly for maintenance and repair.

Quick Summary

The MyPlate protein guide provides daily ounce-equivalent recommendations tailored by age, sex, and activity, with examples of what counts as one ounce.

Key Points

Personalized Needs: MyPlate recommends daily protein intake based on an individual's age, gender, and activity level, not a single universal number.
Ounce-Equivalents: The system uses 'ounce-equivalents' to measure protein intake, with one ounce-equivalent not always equating to a single ounce of weight.
Diverse Sources: Prioritizing a variety of protein sources—including seafood, lean meats, poultry, eggs, and plant-based options—is crucial for a balanced nutrient intake.
Lean and Healthy Choices: The guidelines encourage selecting lean cuts of meat, skinless poultry, and unsalted nuts and seeds to minimize unhealthy fats and sodium.
Plant-Based Focus: MyPlate highlights the importance of incorporating more plant-based proteins like beans, lentils, and soy products for added fiber and nutrients.
Spread Your Intake: Distributing protein consumption throughout the day across meals and snacks helps with satiety and provides a steady supply of nutrients.

Understanding MyPlate's Protein Guidelines

MyPlate, the current nutrition guide published by the USDA, emphasizes the importance of a varied diet that includes all five food groups: fruits, vegetables, grains, dairy, and protein foods. The protein foods group encompasses all foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds. Unlike the previous food pyramid that focused on serving sizes, MyPlate uses the concept of "ounce-equivalents" to simplify tracking protein intake. This approach helps ensure you are getting a proper balance of nutrients without overconsuming any single source. However, simply looking at the MyPlate icon isn't enough to determine your exact needs; the actual quantity depends heavily on your specific caloric requirements, which are influenced by multiple factors.

What Counts as One Ounce-Equivalent?

MyPlate provides clear examples to help translate the concept of an ounce-equivalent into real-world food portions. This is especially helpful because not all protein sources are measured in simple ounces.

Here's what counts as a 1 ounce-equivalent from the protein foods group:

1 ounce of cooked meat, poultry, or seafood
1/4 cup of cooked beans, peas, or lentils
1 egg
1 tablespoon of peanut butter or other nut butter
1/2 ounce of nuts or seeds
1/4 cup (about 2 ounces) of tofu
1 ounce of cooked tempeh

These examples demonstrate the variety of foods that can contribute to your protein goals. For instance, a small chicken breast might count as 3 ounce-equivalents, while a quarter cup of beans provides one. This flexibility allows for a more creative and diverse meal plan, in line with MyPlate's recommendation to vary your protein routine.

MyPlate's Daily Protein Recommendations by Demographics

MyPlate offers a range of daily protein recommendations based on age, gender, and activity level. These numbers are for individuals who get less than 30 minutes of moderate exercise daily. For those who are more active, the recommendations may be slightly higher. The best way to find your specific needs is to use the MyPlate Plan tool on the official website, but the following table provides general guidelines.


Demographic	Age Range	Daily Recommended Protein (in oz-equiv)
Women	19-30 years	5 to 6.5 oz-equiv
Women	31-59 years	5 to 6 oz-equiv
Women	60+ years	5 to 6 oz-equiv
Men	19-30 years	6.5 to 7 oz-equiv
Men	31-59 years	6 to 7 oz-equiv
Men	60+ years	5.5 to 6.5 oz-equiv
Boys	9-13 years	5 to 6.5 oz-equiv
Boys	14-18 years	5.5 to 7 oz-equiv
Girls	9-13 years	4 to 6 oz-equiv
Girls	14-18 years	5 to 6.5 oz-equiv
Children	4-8 years	3 to 5.5 oz-equiv
Toddlers	12-23 months	2 oz-equiv

Emphasizing Lean and Varied Protein Sources

The USDA's guidelines not only focus on quantity but also on the quality and variety of your protein sources. Choosing a mix of animal and plant-based proteins helps ensure you receive a wide range of vitamins, minerals, and other nutrients.

Here are some key tips for varying your protein routine:

Eat Seafood Twice a Week: MyPlate recommends including at least 8 ounces of seafood per week, particularly types rich in omega-3 fatty acids like salmon, trout, and sardines.
Choose Lean Meats and Poultry: When selecting beef, pork, or lamb, opt for leaner cuts. For ground meats, look for versions that are at least 93% lean. For poultry, prioritize skinless chicken and turkey.
Embrace Plant-Based Proteins: Incorporating more plant-based protein is a highly encouraged aspect of MyPlate. This includes beans, peas, lentils, nuts, seeds, and soy products like tofu and tempeh. They are excellent sources of fiber and healthy fats.
Limit Processed Meats: Many processed meats, such as sausage, bacon, and deli meats, are high in sodium and saturated fat. MyPlate advises limiting these products to help manage your intake of unhealthy fats and sodium.

Putting MyPlate into Practice

To effectively track your protein intake according to MyPlate, focus on incorporating a protein source at each meal rather than obsessing over a precise total number of grams. For example, you can aim to make about a quarter of your plate lean protein at breakfast, lunch, and dinner. Spreading your intake throughout the day can also help with satiety and muscle repair. Combining a variety of different protein sources is simpler than it seems. For breakfast, you might have an egg. For lunch, a salad with grilled chicken. And for dinner, a serving of fish or a lentil soup. This provides a steady supply of essential amino acids and nutrients. While the official MyPlate recommendations use ounce-equivalents, understanding that a single portion, like a palm-sized piece of meat or a handful of nuts, roughly equates to a serving size can simplify meal planning.

Conclusion

MyPlate's protein guidelines offer a flexible, personalized, and easy-to-follow framework for ensuring adequate protein intake. By focusing on ounce-equivalents, varying your protein choices, and emphasizing lean options, you can effectively meet your nutritional needs. The recommendations are not one-size-fits-all and adjust based on individual factors like age, gender, and activity level. Ultimately, integrating these principles into your diet promotes a healthier eating pattern and supports overall well-being. For a personalized plan, use the tool at MyPlate.gov.

Frequently Asked Questions

An ounce-equivalent is a unit of measurement used by MyPlate. It is not a direct weight measurement but refers to a portion of food that provides a similar amount of protein. For example, 1 egg, 1 tablespoon of peanut butter, and 1/4 cup of cooked beans all count as one ounce-equivalent.

Daily ounce-equivalent recommendations vary by gender. For example, adult men typically need between 5.5 and 7 ounce-equivalents per day, while adult women generally need between 5 and 6.5 ounce-equivalents, with the exact amount dependent on age and activity level.

A woman between 19 and 30 years old is recommended to consume between 5 and 6.5 ounce-equivalents of protein foods daily, depending on her physical activity level.

MyPlate recommends a variety of plant-based protein sources, including beans, peas, lentils, nuts, seeds, soy products (like tofu and tempeh), and processed soy products like veggie burgers.

Yes, MyPlate recommends that individuals eat a variety of protein foods, including seafood, and suggests consuming at least 8 ounces of cooked seafood per week. This advice does not apply to vegetarians.

The daily ounce-equivalent recommendations provided by MyPlate are based on individuals with less than 30 minutes of moderate exercise. People who are more physically active may require more protein to support their higher energy expenditure.

MyPlate suggests limiting the consumption of processed meats, such as bacon, sausage, and deli meats, because they often contain higher levels of added sodium and saturated fats.

To get a personalized protein plan tailored to your specific age, gender, height, weight, and activity level, you can use the MyPlate Plan tool available on the official USDA MyPlate website.