If you’ve ever stepped foot in a gym or watched a fitness influencer on TikTok, you’ve heard it: “You need more protein!”
But how much protein do you actually need? What kind is best? And do you really need powders and shakes to hit your goals?
Let’s break it down with real science—and real-life options to help you get enough without overcomplicating your diet.
Why Protein Matters
Protein is essential for:
- Building and maintaining muscle mass
- Repairing tissue after workouts
- Supporting your immune system and hormones
- Keeping you full and satisfied throughout the day
It’s especially important for:
- People who exercise regularly (especially resistance training)
- Older adults trying to preserve muscle mass
- Anyone dieting or trying to lose fat (to minimize muscle loss)
How Much Protein Do You Need?
Here’s what the science says:
| Group | Recommended Protein Intake |
|---|---|
| Sedentary Adult | ~0.8 g per kg of bodyweight |
| Active Adult | ~1.2–2.0 g per kg |
| Strength Athlete | ~1.6–2.2 g per kg |
| Fat Loss Phase | ~2.0–2.4 g per kg |
So if you weigh 150 lbs (68 kg) and lift weights 3–4x per week, your target is likely around 100–140 grams of protein per day.
Source: Morton et al., 2018. British Journal of Sports Medicine.
Best Sources of Protein (Whole Foods)
No need to chug 3 shakes a day. Start with whole foods like:
- Eggs (6g per egg)
- Chicken breast (25–30g per 4 oz)
- Greek yogurt (15–20g per cup)
- Cottage cheese (13g per ½ cup)
- Lentils (9g per ½ cup cooked)
- Tofu or tempeh (10–20g per serving)
- Canned tuna or salmon (20–25g per can)
- Edamame, quinoa, black beans, or chickpeas for plant-based protein
Coach Tip: Build every meal around a protein source, then add carbs, fats, and veggies. That one habit can revolutionize your energy and body composition.
When Should You Use Protein Supplements?
Protein powders aren’t magic—but they are convenient.
Use a high-quality protein powder if:
- You struggle to hit your daily goal with food alone
- You’re in a rush after workouts and need fast-digesting protein
- You’re vegetarian/vegan and want an extra boost