The internet has made protein confusing. Bodybuilders say you need 200+ grams a day. Some dietitians say most people eat too much. Supplement companies want you to drink protein shakes three times a day.
Most adults need 0.5-1.0g of protein per pound of body weight, depending on activity level. A 160-pound active person needs about 80-112g daily — achievable with normal food (eggs, chicken, yogurt, fish) and no supplements. The "30g per meal limit" and "anabolic window" are largely myths.
Here's the straightforward answer, backed by research.
The Simple Formula
For most people, the research consensus is:
- Sedentary adults: 0.36g per pound of body weight (0.8g per kg)
- Active adults / regular exercise: 0.5-0.7g per pound (1.2-1.6g per kg)
- Building muscle / strength training: 0.7-1.0g per pound (1.6-2.2g per kg)
- Losing weight (preserving muscle): 0.7-1.0g per pound (1.6-2.2g per kg)
Quick Examples
For a 160-pound (73kg) person:
- Sedentary: ~58g protein/day
- Active: 80-112g protein/day
- Building muscle: 112-160g protein/day
What Does 100g of Protein Actually Look Like?
Here's a sample day hitting ~100g of protein without supplements:
- Breakfast: 3 eggs + toast = ~20g
- Lunch: Chicken breast (6oz) + rice = ~35g
- Snack: Greek yogurt (1 cup) = ~15g
- Dinner: Salmon fillet (5oz) + vegetables = ~30g
Total: ~100g — no protein powder needed.
High-Protein Foods Worth Knowing
| Food | Serving | Protein |
|---|---|---|
| Chicken breast | 6 oz | 35g |
| Eggs | 2 large | 13g |
| Greek yogurt | 1 cup | 15g |
| Salmon | 5 oz | 30g |
| Ground beef (90% lean) | 4 oz | 22g |
| Tofu (firm) | 1/2 block | 20g |
| Lentils (cooked) | 1 cup | 18g |
| Cottage cheese | 1 cup | 25g |
Common Protein Myths
"You can only absorb 30g of protein per meal"
Not true. Your body can absorb and use much more than 30g in a sitting. Spreading protein across meals is slightly better for muscle building, but eating a big protein-heavy dinner won't go to waste.
"You need protein immediately after working out"
The "anabolic window" is largely a myth. Total daily protein intake matters far more than timing. Eat protein whenever it's convenient for you.
"Plant protein is incomplete"
Most plant proteins contain all essential amino acids. Some are lower in certain amino acids, but eating a variety of plant foods throughout the day easily covers your needs. You don't need to "combine" proteins at every meal.
Track It Without Overthinking
MealBuddy lets you set a daily protein goal, and every meal suggestion it sends you is aligned to hit that target. You don't need to count macros — the app does the thinking, you just cook and eat.
Frequently Asked Questions
How much protein do I need per day?
For sedentary adults, 0.36g per pound of body weight. For active adults, 0.5-0.7g per pound. For muscle building or weight loss, 0.7-1.0g per pound. A 160-pound active person needs roughly 80-112g of protein daily.
Can I get enough protein without supplements?
Yes. A typical day of 3 eggs (20g), 6oz chicken breast (35g), Greek yogurt (15g), and 5oz salmon (30g) totals 100g of protein with no powder needed. Whole foods cover most people's needs.
How does MealBuddy help with protein goals?
MealBuddy lets you set a daily protein target, and every meal suggestion it sends is aligned to help you hit that goal. With 1,218 recipes across 26 cuisines, the free iOS app handles the macro math so you just cook and eat.