How Much Protein Do You Actually Need? (And How to Hit Your Goals)
Protein is the most important macronutrient for anyone trying to build muscle, maintain weight, or simply feel full and energized throughout the day. Most people aren't getting enough.
How Much Do You Actually Need?
General recommendation: 0.7-1g per pound of bodyweight daily. More active = higher end. A 150 lb person should aim for 105-150g of protein per day.
High-Protein Foods to Prioritize
- Chicken breast: 31g per 100g
- Greek yogurt: 17g per cup
- Eggs: 6g each
- Cottage cheese: 25g per cup
- Tuna: 30g per 100g
- Lentils: 18g per cup (cooked)
- Edamame: 17g per cup
Simple High-Protein Meals
- Greek yogurt + berries + nuts for breakfast (30g+)
- Tuna + avocado + crackers for lunch (35g+)
- Chicken + rice + veg for dinner (40g+)
Signs You're Not Getting Enough
- Always hungry 1-2 hours after eating
- Slow recovery after workouts
- Brain fog in the afternoon
- Losing muscle despite working out
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