The Protein Series, Part 2: How Much Protein Do You Really Need?
In Part 2 of The Protein Series: We’ll tackle how much protein you really need based on your body, goals, and lifestyle.
Spoiler alert: it’s probably more than you think.
Got questions? Drop them in the comments or reach out—I’d love to hear what you’ve always wondered about protein!
Welcome back to The Protein Series! In Part 1, we covered why protein matters for way more than muscle. Today we’re getting into the nitty-gritty: how much protein your body actually needs, and why the old-school advice might be selling you short.
The RDA Isn’t the Whole Story
The Recommended Dietary Allowance (RDA) for protein is 0.8g per kg of body weight. That’s about 0.36g per pound. But here’s the catch:
🔹 That amount is the bare minimum to prevent deficiency—not to thrive, build muscle, maintain hormones, or stay energized.
Most functional nutrition practitioners, strength coaches, and longevity experts recommend somewhere between 0.7–1.0g of protein per pound of body weight, especially if you:
✔ Are active (even just walking regularly or chasing toddlers)
✔ Want to preserve lean muscle and bone density
✔ Are over 35 (muscle loss starts to creep in!)
✔ Are dealing with blood sugar swings, cravings, or low energy
TL;DR—Here’s a Quick Reference:
Your Goal
General health & satiety
Fat loss / Metabolic support
Building muscle / Athletic training
Recommended Protein Intake
0.6–0.8g per lb of body weight
0.8–1.0g per lb
1.0–1.2g per lb
💡 Example: If you weigh 150 lbs and want fat loss and blood sugar stability, aim for 120–150g of protein per day, divided across meals and snacks.
But Can You Eat “Too Much” Protein?
Most people are under-eating protein, not overdoing it. There’s a myth floating around that high protein intake is bad for your kidneys—but unless you have pre-existing kidney disease, this doesn’t hold up in the research.
Protein-rich meals are actually shown to:
Improve blood sugar regulation
Reduce late-night snacking
Support fat loss and lean muscle retention
How to Hit Your Protein Goals (Without Getting Bored)
✅ Start your day strong: Try eggs, Greek yogurt, chicken sausage, or a protein smoothie.
✅ Plan meals around protein: Think in “protein first” terms. Chicken, lentils, salmon, tofu, turkey.
✅ Keep snacks smart: Jerky, hard-boiled eggs, protein bars, cottage cheese, or protein shakes.
✅ Mix it up: Use herbs, marinades, and different cooking styles so it doesn’t feel repetitive.
The Bottom Line
If you’ve been feeling tired, craving sugar, or struggling to feel full, upping your protein could be the shift your body needs. Protein isn’t about perfection—it’s about being intentional with your meals so your body gets what it needs to stay strong and resilient.
In Part 3 of The Protein Series: We’ll explore when it makes sense to choose protein powder over whole food—and how to make sure it’s actually helping, not hurting.
Got questions or want help calculating your personal protein target? Reach out—I’d love to help!
