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Between 10 to 35 percent of your total daily calories—depending on your activity level—should come from protein. For an average 2,000-calorie-a-day diet, that amounts to between 50 to 175 grams of protein daily. Any types of animal food and a handful of plant-based foods are rich in protein, which help you build body muscle and tissues. Five foods in particular can help you get closer to meeting the daily recommendation.