Elevate your nutrition with science-backed tips crafted by expert dietitians, all in a nutshell.

ASK US ANYTHING: How much protein should I eat?

Getting enough protein isn’t just about building muscle; it helps keep weight in check, boosts immunity, supports cell health, and revs up your metabolism. But figuring out the right amount can feel tricky—and like many things in nutrition, it’s all about personalization.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for adults. However, this typically isn’t enough if you’re active and otherwise healthy. Depending on your fitness and nutrition goals, adults can likely eat between 1.2-2.0 grams of protein per kilogram of body weight.

Here’s how to calculate your needs ⤵️

Not a numbers person? Meeting your protein needs doesn’t have to be complicated. Follow our practical tips to ensure you’re getting the right amount.

⏰ Eat protein throughout the day: Don’t wait until dinner to load your plate. Spreading out your intake allows your muscles to make the most of it, keeps blood sugar steady, and improves satiety. For a 100-gram protein goal, aim for 30 grams per meal and a 10-gram snack. (See what that looks like, below.)

✅ Choose high-quality sources: Include a variety of poultry, fish, beef, eggs, and dairy. These foods not only provide protein but also have essential vitamins, minerals, and healthy fats. If able, opt for organic poultry and grass-fed beef and dairy. Not a meat eater? Legumes, tofu, seeds, and nuts have protein too.

💊 Supplement wisely: Protein supplements like grass-fed collagen peptides, whey, or plant-based powders can be a convenient option for those with increased protein needs. Just be wary of what’s in your supplements, avoiding added sugars and other artificial ingredients often found in shakes and bars.

🧘🏻‍♀️ Listen to your body: Pay attention to how your body feels with different amounts of protein—notice shifts in energy, hunger, fullness, and how you’re performing in daily life or workouts. Tuning into these signals can help you make smarter food choices over time.

INSIDER TIP:

Marissa (Meshulam) Karp, MS, RD

Follow @mpmnutrition for more tips like these!

PRODUCT SPOTLIGHT

We’re showcasing convenient, protein-packed products with clean, bio-available ingredients—perfect for fueling those in-a-pinch moments.

Snack: Seapoint Farms Dry Roasted Edamame
Edamame offers plant-based protein in a ready-to-eat snack. Packed with fiber, vitamins, and minerals, it’s a smart choice for those needing a savory crunch between meals.

Read-to-eat: Wild Planet Wild Tuna White Bean Salad

Perfect for keeping in your car, desk, or backpack, these shelf-stable mini tuna bowls are rich in protein and fiber aka the winning combo for staying full all afternoon. Enjoy as is or throw on top of a bagged salad.

Yogurt: Stonyfield Organic Grassfed Plain Greek Yogurt
Ideal as a standalone snack or an ingredient in smoothies, muffins, or parfaits, Stonyfield’s grass-fed yogurt is high in protein and probiotics, supporting digestion and immune health with a creamy, nutrient-dense profile.

Protein Powder: Be Well Chocolate Grass-Fed Protein Powder

This protein powder is sourced from grass-fed cows and has a rich chocolate taste. Plus, it's easy to digest, satisfies cravings, and promotes satiety. Mix with 8-10 ounces of liquid, add some greens, optional fruit, and a spoonful of nut butter for a balanced breakfast or snack. P.S. — there’s a plant-based option too.

Looking for other protein-rich snack ideas? Check out OUR SECOND DROP: SNACKS 🐿 

SERVE IT UP

Meeting your daily protein goals is easy thanks to our balanced approach featuring fuss-free meals and snacks. (*Amount may differ based on individual serving needs.)

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