Let’s talk protein. It’s one of those buzzwords that’s everywhere nowadays—fitness plans, food labels, your friend’s meal-prep obsession. Why is protein such a big deal, and how much do you actually need? Let’s break it down.
Why Protein Matters
Protein is like your body’s right-hand man. It helps build and repair muscles, supports your immune system, and keeps your hair, skin, and nails strong and looking good. Protein also plays a key role in producing enzymes and hormones that help regulate various bodily functions, and it supports bone health and metabolism.
Protein also keeps you feeling full longer, which is perfect for managing your weight and reaching your fitness goals.
How Much Protein Do You Need?
There’s no one-size-fits-all answer, but a good rule of thumb is:
0.8 to 1.5 grams of protein per kilogram of body weight, especially if you’re active or trying to build muscle.
So, if you weigh 150 pounds, you’re probably aiming for around 54–102 grams of protein per day.
If you're less active or not focused on muscle gain, you might need less—closer to 0.6–0.8 grams per kilogram.
Tips for Hitting Your Protein Goal
Start Your Day Strong
Try adding eggs, Greek yogurt, or a protein smoothie to your breakfast.
Snack Smart
Reach for things like jerky, protein bars, and hard-boiled eggs as a quick snack. Cottage cheese is another great option—go sweet with fruit and nut butter, or savory with avocado, cherry tomatoes, and your favorite seasonings.
Level Up Your Meals
Add grilled chicken, tofu, beans, or lentils to salads, pasta, or whatever you’re already making.
Supplement if Needed
A protein shake can be a convenient backup when life gets busy.
Spread It Out
Try to include some protein at every meal, instead of cramming it all into dinner.
If you're looking for an easy way to hit your protein goals, our meals at fit-flavors are a great place to start. We focus on high-quality, portion-controlled meals that take the guesswork out of eating well. With plenty of high-protein options, eating healthy actually feels doable.