Protein is essential for building muscle, recovering from workouts, and staying full. But the fitness industry makes it more complicated than it needs to be.
Here’s what the research actually says about protein intake — and practical ways to hit your target.
How Much Protein Do You Need?
The optimal amount depends on your goals and activity level:
For General Health
0.8g per kg of bodyweight (about 0.36g per pound)
This is the minimum to prevent deficiency. Most sedentary adults are fine here.
For Muscle Building
1.6-2.2g per kg of bodyweight (about 0.7-1g per pound)
If you’re lifting weights and trying to build muscle, this is your target. Research consistently shows benefits up to about 1g per pound of bodyweight, with diminishing returns beyond that.
For Fat Loss
1.8-2.4g per kg of bodyweight (about 0.8-1.1g per pound)
When cutting calories, higher protein helps preserve muscle mass and keeps you feeling full.
Quick Calculator
Take your bodyweight in pounds and multiply by 0.8-1.0. That’s your daily protein target in grams.
Example: 180 lb person → 144-180g protein per day
Best Protein Sources
Animal Sources (complete proteins)
- Chicken breast — 31g per 100g, lean and versatile
- Eggs — 6g per egg, cheap and nutritious
- Greek yogurt — 10g per 100g, great for snacks
- Fish — 20-25g per 100g, plus healthy fats
- Lean beef — 26g per 100g, iron-rich
- Cottage cheese — 11g per 100g, slow-digesting
Plant Sources
- Lentils — 9g per 100g cooked
- Chickpeas — 8g per 100g cooked
- Tofu — 8g per 100g
- Tempeh — 19g per 100g
- Edamame — 11g per 100g
Plant proteins are less complete, so variety matters if you’re vegetarian/vegan.
Do You Need Protein Supplements?
Short answer: probably not, but they’re convenient.
Protein powder is useful if:
- You struggle to hit your target with whole foods
- You need a quick post-workout option
- You’re traveling or short on time
Protein powder is NOT necessary if:
- You can eat enough protein from food
- You’re not training intensely
- Budget is tight (whole foods are often cheaper)
Real food first. Supplements are supplements, not replacements.
Timing: Does It Matter?
Less than you think. The “anabolic window” has been overblown.
What matters:
- Total daily protein intake
- Spreading protein across meals (20-40g per meal is well-absorbed)
What doesn’t matter much:
- Eating protein within 30 minutes of your workout
- Exact timing of meals
Aim for protein at every meal, and don’t stress about timing beyond that.
Sample Day: 150g Protein
- Breakfast: 3 eggs + Greek yogurt = ~30g
- Lunch: Chicken breast + rice + vegetables = ~40g
- Snack: Cottage cheese + almonds = ~20g
- Dinner: Salmon + potatoes + salad = ~35g
- Evening: Protein shake = ~25g
Total: ~150g without obsessing over every gram.
Common Mistakes
Eating all protein in one meal — Your body can only use so much at once. Spread it out.
Relying on supplements — Whole foods have nutrients protein powder doesn’t.
Ignoring vegetables — Protein is important, but so is everything else. Eat balanced meals.
Overthinking it — Get roughly enough, consistently. Precision isn’t necessary.
The Bottom Line
For most active people: aim for about 1g of protein per pound of bodyweight, spread across 3-4 meals.
Prioritize whole food sources. Add a supplement if it helps you hit your target conveniently. Don’t overcomplicate it.
Consistency in your overall diet matters far more than optimizing every gram of protein.