Protein gets more attention than almost any other nutrient. Some say you need a gram per pound, others say you need far less. Here’s the plain-English version.
The baseline: the RDA
The U.S. Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight per day. That’s the amount to prevent deficiency in healthy adults, not necessarily the best amount if you train.
If you’re active, you likely need more
For people who exercise regularly, the International Society of Sports Nutrition (ISSN) recommends about 1.4 to 2.0 grams per kilogram per day, which is enough for most active people to build and maintain muscle.
Quick math
You don’t need a calculator. As a shortcut:
Your weight in pounds × 0.6 to 0.9 = your daily protein range, in grams.
Example: A 180 lb person lands at roughly 115 to 165 grams a day if they’re training regularly. The RDA minimum for the same person would be about 65 grams.
If you’re newer to training or your goal is general health, start toward the lower end. If you’re lifting hard and chasing muscle, aim toward the higher end.
How to spread it out
Per meal, the research points to about 20 to 40 grams of high-quality protein, or roughly 0.25 g per kg of body weight, ideally spread across the day rather than packed into one sitting. Think breakfast, lunch, dinner, and a snack or shake.
Food first
You can hit your numbers with regular food. A few rough examples:
- 3 oz chicken breast: about 25 g
- 3 eggs: about 18 g
- 1 cup Greek yogurt: about 17–20 g
- 1 cup cottage cheese: about 25 g
- 1 can of tuna: about 25 g
Where a protein supplement helps
Powder isn’t magic. It’s convenience. A shake is useful when:
- You’re short on time or on appetite after a workout
- You’re traveling or on the go
- You keep falling short of your daily target
- You want a lighter option than another full meal
If that’s you, our options include:
- 100% Whey Isolate: 25 grams per serving, fast-absorbing, with only 2 g of carbs per serving.
- Pro 25: 25 g of protein per serving from a whey blend with added isolate and digestive enzymes.
- Vegan Premium Protein: a plant-based option. 25 grams per serving
A note on collagen
Collagen peptides do contain protein (ours has 9 g per serving), but collagen isn’t a complete protein. Treat it as a bonus for skin and joint support, not your main protein source.
What about too much?
For healthy people, intakes in the range above are well within what research has found to be safe. That said, more isn’t always better. Once you’ve met your needs, extra protein doesn’t automatically mean extra muscle.
Check with your doctor first if you have kidney disease, liver disease, or another medical condition, or if you’re pregnant, nursing, or following a medically supervised diet. Protein needs can differ in those cases.
The bottom line
Most people don’t need a complicated protein plan. Figure out your range, spread it across your day, get most of it from real food, and use a shake when life gets busy. Consistency beats perfection.
Whey Isolate vs. Whey Concentrate: What’s the Difference?
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.