Complete proteins are the ones that contain all nine of the essential amino acids the body requires. Food sources such as beans and nuts require important complements to make sure all the amino acids are available to the body. Beans, for example, carry the complete amino acid set when combined with rice. And peanut butter is incomplete without bread. Lentils, a high-protein food, also need a grain with them. Quinoa, however, is considered a complete protein.
A long-held dietitian recommendation calls for between 0.8 to 1 gram of protein per kilogram of body weight. To calculate your body weight in kilograms, divide your weight in pounds by 2.2. For example, a 200-pound man would weigh about 91 kilograms, bringing a protein recommendation of 72.8 to 91 grams a day. For a 130-pound woman, at 59 kilograms, the range is between 47.2 to 59 grams.
