How Much Protein Do You Really Need? (It’s Probably More Than You Think)

Let’s talk about protein.

It’s one of those words you hear everywhere — in fitness advice, food packaging, and trendy diets. But how much do you actually need? And do you really need to eat chicken breast and protein shakes all day long?

Let’s break it down — no science degree required.

🍳 First, What Does Protein Do?

Protein is like the building block of your body. It helps you:

• Build and maintain muscle

• Keep your hair, skin, and nails healthy

• Repair tissues and recover from workouts

• Stay full and satisfied after meals

• Pretty important, right?

🤔 So… How Much Protein Do I Need?

The bare minimum recommendation from most health organizations is about 0.36 grams of protein per pound of body weight. That means:

• A 150 lb person = needs about 54 grams of protein per day

BUT — that’s the minimum to prevent deficiency. If you’re active, trying to build muscle, lose fat, or just feel your best, you probably need more.

A better range for most people:

👉 0.6 to 1 gram of protein per pound of body weight

• For our 150 lb friend, that’s 90 to 150 grams per day

💡 Wait… That Sounds Like a Lot

It sounds like a lot — but it’s doable! Here’s what it might look like in a day:

Breakfast:

• 3 eggs + Greek yogurt = ~30g

Lunch:

• Grilled chicken wrap with hummus = ~35g

Snack:

• Protein bar or cottage cheese + fruit = ~20g

Dinner:

• Salmon + rice + veggies = ~35g

Boom! That’s around 120 grams, and you didn’t have to chug a shake (unless you wanted to).

🚶‍♀️ But I’m Not a Bodybuilder…

Good news: you don’t have to be!

Even if you’re not lifting weights, getting enough protein can help:

• Keep you full longer (goodbye, hangry afternoon snack attacks)

• Support a healthy metabolism

• Reduce cravings

• Maintain strength as you age

Basically, protein is for everyone — not just gym rats.

🥦 What Are Some Easy High-Protein Foods?

Here’s a cheat sheet:

Food Protein

3 eggs 18g

1 cup Greek yogurt 20g

4 oz chicken 30g

1 scoop protein powder 20–25g

½ cup cottage cheese 14g

1 cup cooked lentils 18g

1 cup edamame 17g

Mix and match based on your preferences, and don’t forget — protein comes from more than just meat!

✅ Bottom Line

There’s no perfect number, but aiming for 20–30 grams of protein per meal is a great goal for most people. It helps with energy, cravings, recovery, and overall health.

Protein isn’t just about muscles — it’s about feeling strong, satisfied, and supported in your body.

Want help figuring out how much protein is right for you?

Let’s chat — Join our 4 Week Fat Loss Program to figure out exactly what you need to thrive!