How Much Protein Do You Really Need? (Simple Guide)
“Think ranges, not perfection—hit your protein most days and your results will follow.” - Hana Evans
Why Protein Matters
Protein supports muscle, recovery, and staying fuller longer. If your goals include strength or fat loss, it’s your MVP.
Quick Targets (Pick One)
General health: ~0.6–0.7 g per lb goal body weight
Strength/Muscle: ~0.8–1.0 g per lb goal body weight
Fat Loss (to stay full): ~0.8–1.0 g per lb goal body weight
Example: Goal weight 150 lb → 120–150 g/day.
Easy Ways to Hit Your Number
Anchor protein at each meal: 25–40 g
Keep 1–2 go-to options on hand: Greek yogurt, cottage cheese, rotisserie chicken, tuna packets, protein shakes
Upgrade snacks: Beef/turkey sticks, edamame, yogurt + fruit
Sample Day (~120–130 g)
Breakfast: Greek yogurt + berries + granola (~30 g)
Lunch: Chicken bowl (rice/greens/salsa) (~35 g)
Snack: Protein shake (~25 g)
Dinner: Salmon + potatoes + veggies (~35 g)
Common Questions
Do I need a shake? No—but they’re convenient.
Is more always better? Not necessarily; aim for the range above and focus on consistency.
Want a personalized target?
I’ll calculate your protein and set up a simple meal template during your Free 30-Minute Assessment.
