Protein Tracking: How Much Do You Really Need?

How Much Protein Do You Really Need? A Straight-Talk Guide

Protein drives results: lean muscle, better recovery, fewer cravings. Here’s your clear target—no guesswork.

Daily Targets (General Guidance)

• Active adults / training 3–5x week: 1.6–2.2 g/kg body weight (≈ 0.7–1.0 g/lb).
• Fat loss with strength training: Aim the higher end to preserve muscle.
• Plant-focused eaters: Same total is fine—prioritize complete sources or combine (e.g., rice + beans).

Example: 170 lb (77 kg) member → 125–170g/day. Start at ~140g and assess energy, hunger, and recovery.

Per-Meal Targets

• Breakfast / Lunch / Dinner: 30–40g
• Snacks: 15–25g
  Hitting these ranges makes your daily goal almost automatic.

Easy Protein Foods

• Chicken breast (4–5 oz): 30–35g
• Lean ground turkey (4 oz): 28–30g
• Greek yogurt (1 cup): 17–20g
• Cottage cheese (1 cup): 24–28g
• Eggs (2 large): 12g (+ egg whites to boost)
• Salmon (4 oz): 24–26g
• Protein powder (1 scoop): 20–30g
• Tofu/Tempeh (4 oz): 12–20g
• Lentils (1 cup cooked): 18g

Tracking Tips (Without Going Crazy)

• Start with structure: Build meals around your protein choice first.
• Batch cook Sundays/Thursdays: Keep 2 proteins prepped.
• Use tools you like: Food labels + kitchen scale for a week or two can calibrate your eye.
• On-the-go: Keep a shaker + single-serve protein in your bag.

Common Questions

• “Will high protein make me bulky?” No—muscle gain requires progressive strength + surplus calories.
• “Is protein bad for kidneys?” For healthy individuals, higher-protein diets are generally safe. If you have a medical condition, consult your provider.