How Much Protein Do You Actually Need? (Let’s Keep It Simple)
A friendly guide to getting enough protein—without eating dry chicken all day.
Coach Evan facing away from the camera, teaching a Nutrition workshop. Students in black aprons, looking at the whiteboard.
If you’ve heard that protein is important but have no idea how much you actually need… welcome. We got you.
Here’s the short version: most active adults benefit from eating more protein than they think—but you don’t need to count grams like a bodybuilder or live on chicken breast alone.
Harvard Health says the average sedentary adult needs about 0.36g per pound of body weight—but that number jumps if you’re active.
Healthline suggests that 0.6–0.9g per pound is more appropriate for muscle maintenance, especially during strength training.
Why protein matters
Protein helps you:
Build and repair muscle—whether you’re lifting weights or carrying groceries, your muscles need raw materials.
Stay full longer—helps prevent mid-afternoon snacking.
Support healthy aging—protein helps maintain muscle mass as we get older.
Recover from training—reduces soreness and improves bounce-back after workouts.
📏 So… how much should you eat?
Precision Nutrition breaks it down further based on age, body composition, and goals. TL;DR:
Lightly active? ~0.6g/lb
Lifting regularly? ~0.8g/lb
Want to build muscle? ~1g/lb
There’s no perfect number for everyone, but a solid starting point is:
0.7–1g of protein per pound of bodyweight
(So if you weigh 150 lbs → aim for 105–150g per day)
If that sounds like a lot—don’t panic. It adds up faster than you think.
Easy protein sources (no powders required)
Eggs → 6g each
Greek yogurt → 15–20g per cup
Chicken or turkey → 25g per 3 oz
Tofu/tempeh → 15–20g per cup
Lentils, beans, chickpeas → 15–18g per cup
Cottage cheese → 13g per half cup
Edamame → 17g per cup
Protein shakes are convenient, but you don’t need them to hit your goals.
Pro tip: Add a little protein to each meal/snack
Oats → add Greek yogurt or a scoop of protein powder
Pasta → add chicken, shrimp, or lentils
Toast → add eggs, smoked salmon, or cottage cheese
Snack → add a cheese stick, protein bar, or a handful of roasted chickpeas
Extra ways to sneak in more protein
Make smoothies with Greek yogurt or silken tofu
Swap cereal for high-protein granola or overnight oats
Use quinoa instead of rice for a protein boost
Keep ready-to-eat options like hard-boiled eggs or canned tuna on hand
No crash diets. No spreadsheets. Just enough fuel to support your strength.
➡️ Need help applying this to real life? Talk to a Skybound coach and get a nutrition plan that fits your body and your goals.
