Aim to have protein servings throughout the day. Protein is one of the most talked-about nutrients when it comes to health, fitness, and nutrition. It’s everywhere, from diet plans to gym advice, and for good reason. Protein plays a critical role in keeping our bodies healthy, fueling our muscles, and even repairing tissues. Plus, it can help you feel fuller longer. But with all the buzz surrounding protein, you may be wondering: How much protein should I eat for my body?
Protein is considered the building block of life. It’s an essential macronutrient made up of amino acids, which are necessary for the growth and repair of tissues. Protein does more than just help you bulk up—it supports your immune system, produces important enzymes and hormones, and keeps your hair, skin, and nails healthy.
Think of protein as your body’s ultimate power source. Whether you’re gearing up for a morning run, crushing a gym session, or simply conquering a packed schedule, protein is what fuels your performance and recovery. Too little, and you might notice sluggishness, muscle loss, or a dip in your metabolism. But when do you get the right amount? You’ll feel strong, energized, and ready to take on whatever the day throws your way.
This is where things get a bit tricky since everyone’s protein needs differ based on factors like age, gender, weight, and activity level. However, a common guideline is the Recommended Dietary Allowance (RDA):
Here’s a quick example to make it more relatable. If you weigh 150 pounds (68 kilograms), you’d need around 54 grams of protein per day based on the RDA. But if you’re regularly lifting weights or running marathons, that number might jump to 80–136 grams.
It’s worth noting that your diet should feel sustainable. Obsessing over exact numbers isn’t necessary for most people. Instead, focus on incorporating a good balance of protein-rich foods into every meal and snack.
To give you some perspective, here’s a breakdown of common protein servings and what they look like:
With options like these, you can easily hit your daily protein needs by mixing and matching throughout the day. For example, start your morning with a couple of eggs, enjoy a hearty lentil soup at lunch, and add some grilled chicken or salmon to your dinner. Don’t forget protein-packed snacks like Greek yogurt or a handful of nuts to keep your energy up between meals!
When it comes to protein sources, the two primary categories are animal-based and plant-based. Each has its own benefits, and the good news is there’s no need to choose one over the other—you can easily include both in your diet.
Animal-based proteins like meat, poultry, fish, eggs, and dairy products are considered complete proteins because they contain all the essential amino acids your body needs. They’re particularly useful for athletes or those aiming to build muscle. Examples include:
However, keep in mind that some animal products—like red meat—can be higher in saturated fat. Consider lean cuts and alternatives like fish to support heart health.
If you’re vegetarian, vegan, or simply looking to cut back on animal products, plant-based proteins are excellent alternatives. While some plant proteins may not individually contain all essential amino acids, combining them can provide the full spectrum. Popular plant-based proteins include:
Not to mention, plant proteins come with added benefits like fiber, vitamins, and minerals. Plus, they’re sustainable and environmentally friendly.
If you’re still unsure about how to hit your protein goals, here are a few simple strategies:
Protein is undeniably important, but it’s just one part of a balanced diet. Pay attention to how your body feels—are you full and energetic, or are you sluggish and craving more snacks? These subtle cues can help guide your intake. Whatever your health goals, finding protein sources that work for your lifestyle will set you on the path to long-term success. Whether you’re building muscle, staying active, or simply feeling your best, protein is here to help.
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Lauren is an award-winning registered dietitian, three-time book author, freelance writer, and speaker who prides herself on sharing evidence-based nutrition information in an accessible and practical manner. With over 22 years in the field, her extensive experience and dedication to promoting positive dietary habits have made her a trusted voice in the nutrition community. She is currently on the advisory board for the University of South Carolina's Dietetic Internship and for two media outlets (EatThis.com, and POPSUGAR). She lives in Charleston, South Carolina with her family, and spends her free time either on the water or at the beach (unless she's attending a killer pilates class with her girlfriends).
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