Technical Question about Protein

I keep reading about how it is very important to get enough protein or else you might crave carbs/sugar a lot.

As for adequate protein....

is it the carbs to protein ratio

or a minimum # of grams for your body weight?

(cause i think i eat A LOT.... which would meet my # of min. protein grams for my body weight, but it pales in comparison to the carb ratio)

there are several good protein threads in the fitness forum - i wish I knew which ones, but I just remember reading through them  - they recommend a per-lb ratio for protein, so minimum amount each day - and then work your percentage from the protein, not from the carb side. (sorry if that doesn't make sense - kind of why I'm directing you to the fitness forum LOL)

Start with 'adequate calories'... to maintain a healthy weight for someone with your age, size and level of activity.  Once you have that number 'adequate protein' would be if you were getting about 15-25% of those calories from protein.   (40-65% of your calories from carbohydrates, 25-30% from fats to maintain a reasonable balance)

If you aim to get a moderate portion of protein at each meal then that will make a meal longer-lasting and more satisfying.  Fats also add to the feeling of satiety.... use good quality saturated and unsaturated fats in small amounts.

On top of all that there's 'varied, good quality protein'.... if you're only eating chicken, for example, you might find you still had cravings for other foods.  Whereas if your protein choices are broader you might find your diet more satisfying.   Vegetable proteins... beans, lentils, quinoa grain, nuts... have the advantage that they also contain fibre which is very filling.

Hmm my main source of protein comes from milk + yogurt..... i wonder if that's adequate.... but I drink/eat A LOT of milk + yogurt.

Dairy products are a good food but they're not adequate on their own....  Dairy products contain hardly any iron, for example, whereas proteins such as meat, nuts, whole eggs and beans do.  If your milk and yoghurt are fat-free that would be another issue.  A 'LOT' of milk & yoghurt means you're risking a very imbalanced diet.