Getting enough protein helps your body meet the demands of daily living. And studies show, you probably need more if you are working to build muscle, if you're dieting and as you age.

When protein intake is out of whack, it undermines energy, exercise performance and overall health. New research has even found that a protein-rich diet helps to maximize fat loss while minimizing loss of lean body mass.

An easy way to estimate your daily protein needs is to divide your current weight in half. The number you get is the amount of protein (in grams) that you should be eating daily.