How Much Protein Do You Need?

Medically Reviewed by: Nicole Anne Vergara, RD

I had several inquiries on our friend protein, including how to calculate macros, how to give your breakfast a little extra "oomph," energizing snacks, post-workout snacks, etc.

So I had the idea that this post would serve as a sort of "Protein 101" where we'd discuss what protein actually accomplishes and how to determine how much you truly need. After that, we'll discuss the finest protein sources and how to evaluate if protein powder is right for you. Whew. Sounds like a lot, but we’ll keep it simple

Protein Is Necessary For More Than Simply Muscle Growth

Cassey has placed a lot of emphasis on protein in her quest to gain strength and muscle, but we also adore (need) it for a variety of other purposes. In fact, protein is essential enough for all bodily cells to include it. As we bite into our steak or vigorously shake our shaker bottles, we probably aren't thinking about the thousands of different types of proteins that are working on a variety of tasks in our hair, skin, muscle, bone, blood, and other tissues.

What Does Protein Do To Your Body?

It makes sense that professionals refer to proteins as the foundation of life. Here are a few fun things that proteins can do:

  • Tissue development and repair
  • Act as enzymes to power the body's millions of chemical reactions
  • Recall studying cell structure in fifth grade? Due to protein, certain cells are more stiff than others to accommodate differing roles.
  • Your hormones are primarily protein
  • pH maintenance and fluid balance
  • Proteins make up antibodies in the immune system.

Is this the right moment to explain how many scientific classes RDs take? Writing this really took me back to memorizing chemical structures and reactions.

But in reality, most individuals aren't rushing to high-protein diets in order to control their pH levels or strengthen their cell structures.

Why Does Your Body Need Protein?

Another reason why protein is the most preferred macronutrient is because:

Controlling your appetite: Protein fills you up and, according to some studies, reduces the hormone ghrelin, which makes you feel hungry.

Move over, calcium, for good bone health. To keep our bones healthy, we also need protein.

Increasing metabolism: When you consume protein, your body temporarily increases its metabolism. Thermic effect of food (TEF) is the word used in science, and in all honesty, I believe it has received a little too much attention.

How Much Protein Should You Consume?

Without a doubt, as an RD, this is among the most frequently asked topics about nutrition. And I completely comprehend why! You can spend all day searching for information about it, but it's quite simple to become even more confused. There is simply a ton of information available. Calculators and equations abound. There are so many fitness websites advising you to consume absurdly high protein intakes.

The good news is that it doesn't need to be so hard to do! To give you a realistic picture of how much protein you actually need, let's go back to the beginning.

Math time, are you ready?

I'll promise you nothing too difficult.

Step 1:

You only need to know your weight in kilograms at this time. Simply divide your weight in pounds by 2.2 to determine this. Here's an illustration!

150 lb / 2.2 =  68.2 kilograms (kg)

Step 2:

Protein should be consumed at a rate of 0.8 grams per kilogram of body weight per day (RDA). So, returning to our earlier example:

54.5 grams of protein per day is equal to 0.8 x 68.2 kg.

This certainly sounds really low to you. Keep in mind that this is the RDA, which is the minimum amount of protein needed by a sedentary individual without any health issues. Your body will receive the nutrients it needs to sustain muscle mass and all of the awesome functions we discussed earlier at 0.8 grams per kilogram.

This certainly sounds really low to you. Keep in mind that this is the RDA, which is the minimum amount of protein needed by a sedentary individual without any health issues. Your body will receive the nutrients it needs to sustain muscle mass and all of the awesome functions we discussed earlier at 0.8 grams per kilogram.

Your Need For Protein Increases With Activity

You need more protein if you are an active person.

The American College of Sports Medicine advises consuming 1.2 to 2 grams of protein per kilogram of bodyweight if you are an active person.

If you’re growing muscle - The requirement climbs to 1.4 – 2.2 grams of protein per kilogram bodyweight. You can safely consume more than this, and you have undoubtedly seen suggestions higher than this. However, most individuals probably won't need it.

The range from protein should be between 10 and 35% of the calories you consume each day, if you choose to look at the percentage of calories from protein (this can sometimes make figuring out other macros easier).

You should consume extra protein if you're attempting to reduce weight, yes. Protein protects muscle mass so you can concentrate on decreasing fat while also filling you up and keeping you satisfied between meals.

When Should I Consult A Dietitian?

When determining how much protein you require, think about consulting an RD.

Small yet important disclaimer: working with an RD or your healthcare practitioner is the "best" approach to determine YOUR needs. 

What "Best" Sources Of Protein Are There?

"What protein-rich foods should I consume? Am I compromising my health by consuming plant-based protein? More frequent inquiries I receive are technically, meat, chicken, eggs, fish, and dairy products will provide the "best" quality protein sources. 

This is based only on the quantity and variety of amino acids that these foods provide. BUT eating a plant-based diet is also a great way to get lots of high-quality protein!

Focus on variety for the time being; there is more to this that I'll keep for another post. This is crucial if you want to consume all the essential amino acids on a plant-based diet.

Here are some fantastic plant-based protein sources to try if you have trouble with variety:

  • Beans/legumes
  • nut butters/nuts
  • seed butters/seeds
  • Soy (tofu, edamame, tempeh, soy milk)
  • Supplemental yeast
  • Quinoa
  • other historic grains (spelt, teft)

Do You Require A Protein Supplement?

Consider protein powder to be a tool. There is a time and place for it, just like other vitamins, but not everyone "needs" it. Let's discuss some benefits that a protein powder may have for you.

1. Your Protein Requirements Simply Went Up

See the passages just above. Are you increasing your protein intake due to a health problem, trying to reduce weight, build muscle, or upping your exercise level? You COULD gain from consuming protein powder.

If your gut is quite sensitive to protein powders, you might want to try Casa De Sante’s Low FODMAP Certified Protein Powder which is also 100% Vegan. It offers you with 3x protein absorption than regular protein powders!

And this is why I say "may."

Even if you opt to increase your intake, it's rather simple to satisfy your protein demands with food. 3 ounces of chicken, for instance, have 26 grams of protein. It doesn't take much chicken to get a decent protein boost, right?

However, if you can't just cook up some chicken, you occasionally need to fall back on simple protein doses. For me, protein powder fills that role. It's the best way for me to enhance my snacking game. It can be used in baking, protein bits, and even as a morning addition to oatmeal. I am in favor of supplementing with protein powder, but I will never advise using it to substitute meals.

2. Recovery After Working Out

Protein is a crucial component of post-workout nutrition. It provides your muscles with the amino acids they need to rebuild the muscle that your workout just tore apart. Very significant if you want to make progress. Protein powder is not only practical, but it also dissolves swiftly in the body.

But let's not overlook the carbs from pals! Additionally, they are crucial for post-workout recuperation. We also recommend the Casa De Sante Advanced Whey Protein Supplement to help your body recuperate faster after grinding it to the gym.

3. Convenience

I believe that this is the main benefit of protein powder. We adore a product that makes a convenient promise, am I right?

It's simple to take protein powder while on the run. To make a shake, all you need is some water. It is right there in your possession when you leave the gym for post-workout recovery.

4. You Consume A Plant-Based Diet

When you follow a plant-based diet, your protein choices are inherently more constrained. Does every vegan or vegetarian require a protein powder? No. But once more, if you are finding it difficult to satisfy your needs, using protein supplements can greatly simplify your life.

5. Critical Ailment Or Harm

Although you probably aren't here for this, it is a really compelling reason to consume protein powder.

What Subject Should We Cover Next?

That concludes "Protein 101" for now! I'll be writing more entries about protein soon. Are you shocked that you now have a better understanding of how much protein you require? Have you ever felt like you needed more? Don’t worry and wait for my next update! You can also visit for more amazing products aside from our protein supplements!

Back to blog

Keto Paleo Low FODMAP Cert, Gut & Ozempic Friendly

1 of 12

Keto. Paleo. No Digestive Triggers. Shop Now

No onion, no garlic – no pain. No gluten, no lactose – no bloat. Low FODMAP certified.

Stop worrying about what you can't eat and start enjoying what you can. No bloat, no pain, no problem.

Our gut friendly keto, paleo and low FODMAP certified products are gluten-free, lactose-free, soy free, no additives, preservatives or fillers and all natural for clean nutrition. Try them today and feel the difference!