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How Much You Need, Why It Matters, and How to Get It Right
Introduction
The majority of the clients I’ve worked with over the years have been significantly undereating protein. Even my guys who think they eat a lot of protein, and start their day with protein are usually only getting around 60% of what they need. A typical conversation with a client who’s struggling with energy and putting on muscle:
Me: “I don’t think you’re eating enough protein.”
Client: “Oh, don’t worry, I eat a lot of protein.”
Me: “What have you eaten so far today?”
Client: “Well, I had eggs for breakfast.”
Me: “How many?”
Client: “Two. With some fruit and a cup of coffee.”
Me: “Ok, it’s 1 in the afternoon and you’ve had 12 grams of protein. What’s your plan for getting another 190 grams throughout the rest of the day?”
Client: “Oh!”
When most people think about protein, they think about bodybuilders chugging shakes or guys trying to “get swole.” But the truth is, protein is essential for everyone — not just gym rats. It’s critical for maintaining muscle, supporting your bones and joints, boosting your metabolism, repairing tissues, and keeping your immune system strong. And if you’re training here at Mass MVMNT — or trying to lose fat and build strength — getting enough protein is absolutely non-negotiable.
In this simple, science-backed guide, I’ll walk you through exactly what protein does, how much you need, and how to make sure you’re getting enough. Consider this your go-to reference — one you’ll want to bookmark and revisit often.
What is Protein?
Protein is one of the three macronutrients your body needs (along with carbohydrates and fats). It’s made up of building blocks called amino acids.
If your body were a house, amino acids would be like bricks, beams, and wires — they make up almost every structure and system in your body.
Protein is not just “fuel” — it’s structural and functional. You can think of it as material for repair, maintenance, and building.
Protein: It’s Not Just for Meatheads
Why Your Body Needs Protein — Every Day
The Simple Version
Your body uses protein to build and repair muscles, skin, hair, nails, and internal organs. It also uses protein to make hormones, enzymes, and immune system components — basically, all the stuff that keeps you alive and functioning.
So even if you have zero interest in looking like a bodybuilder, you need protein to stay healthy, strong, and resilient.
A Bit More Technical
- Muscle repair and growth (even if you’re not “trying to get jacked” — daily life breaks down muscle tissue)
- Bone health (your bones are ~50% protein by volume)
- Production of enzymes (which drive virtually every chemical reaction in your body)
- Immune function (antibodies are made from proteins)
- Hormone production (insulin, glucagon, growth hormone, and many others are proteins or protein-based)
- Neurotransmitter function (your mood, alertness, and cognition depend on protein-derived chemicals)
- Skin, hair, and nail integrity
Without enough protein, all of these processes suffer — not just your gym performance.
How Much Protein Should You Actually Eat?
For Survival
The bare minimum to prevent deficiency is about 0.36 grams of protein per pound of bodyweight.
That’s survival level — not optimal for body composition or health.
For Thriving (and Mass MVMNT Members Who Train)
If you’re training hard, lifting weights, or trying to lose fat:
- General guideline: ~0.8 – 1.2 grams of protein per pound of bodyweight
- If trying to build or maintain muscle: Aim for the higher end of this range (closer to 1.0 – 1.2g per lb).
- If trying to lose body fat: Higher protein is even more important. It helps preserve lean mass while dieting and keeps you full.
If You’re Significantly Overweight
Protein targets should be based on goal weight or lean body mass, not current total body weight.
A simple rule of thumb: Use ~0.8 – 1.2g per lb of target body weight as your guide.
What Happens If You Skimp on Protein?
- Muscle loss (atrophy), especially as you age
- Decreased bone density → higher risk of fractures
- Harder time building/maintaining muscle → less strength and function
- Slower recovery from exercise and injuries
- Poor immune function → more frequent illness
- Skin, hair, and nail problems
- Increased hunger and cravings → protein helps regulate satiety
- Potential metabolic slowdown
Bottom line: If you’re training but not eating enough protein, you’re leaving results (and health) on the table.
Can You Eat *Too* Much Protein?
What Happens If You Get More Than You Need?
Protein isn’t stored in the body the way carbs (as glycogen) or fat (as adipose tissue) are.
- Used to build/repair tissues if needed
- Broken down — amino acids enter the amino acid pool temporarily
- Excess nitrogen is excreted, and the rest can be converted to glucose or fat (but this is inefficient and not the primary fate)
In other words, extra protein won’t turn you into the Michelin Man — it just gets used or eliminated.
Are There Issues With Getting Too Much Protein?
For healthy individuals: No.
There’s no strong evidence that high-protein diets harm kidney function in people without pre-existing kidney disease.
Concerns about bone loss from high protein intakes have also been debunked — if anything, protein supports bone health.
However:
- Very high intakes beyond practical need (e.g. 2.5g+/lb — which is very hard to hit) won’t provide added benefit.
- Listen to your body — extreme protein intake can cause digestive discomfort for some people.
Special Considerations for Plant-Based Eaters
You can absolutely hit protein goals on a plant-based diet — but it requires more intentionality.
Challenges:
- Many plant proteins are lower in certain essential amino acids (especially leucine, critical for muscle building)
- Plant protein sources are often lower in protein per calorie, so it can take more food volume to hit targets
Tips:
- Use variety — mix legumes, grains, seeds, soy, etc.
- Consider plant-based protein powders to help fill gaps
- Aim for slightly higher total protein intake (~10% more) to account for differences in digestibility and amino acid profile
- Be especially mindful of leucine intake (~2.5g per meal for muscle building)
Strategies for Ensuring You Get Enough Protein Each Day
It’s one thing to know how much protein you should be eating — but it’s another to actually hit that target day in and day out. And one of the biggest mistakes we see is overestimating the impact of small amounts of protein scattered throughout the day.
If your snack says “5g of protein,” that doesn’t mean all 5g are going toward muscle building — in fact, much of that protein may simply be used for energy. Your body needs a meaningful “dose” of protein (~25–40g) at a time to optimally stimulate muscle protein synthesis.
Relying on trace amounts (2g here, 5g there) won’t cut it. To truly support muscle, strength, and recovery, it’s better to focus on getting quality protein in bulk with your main meals and well-chosen snacks.
1️⃣ Spread Protein Across All Meals
Don’t try to cram all your protein into dinner. Aim for 25–40g of protein per meal, plus some in snacks.
2️⃣ Build Each Meal Around a Protein Source
Before you think about carbs or fat, ask: “Where is the protein in this meal?”
3️⃣ Keep High-Protein Snacks on Hand
Greek yogurt, cottage cheese, hard-boiled eggs, jerky, protein shakes, tuna packets, edamame.
4️⃣ Use Protein Shakes Wisely
Protein powders can make hitting your daily goal much easier — especially around busy schedules or after workouts.
5️⃣ Prep in Advance
Cook larger batches of lean protein ahead of time so it’s ready to go during the week.
6️⃣ Track Your Intake (At Least for a Week)
Most people think they’re getting enough — but when they actually track it, they realize they’re way under.
Animal vs. Plant Protein: What’s the Difference?
| ASPECT | ANIMAL-BASED PROTEIN | PLANT-BASED PROTEIN |
|---|---|---|
| Amino Acid Profile | Complete (contains all EAAs) | Often incomplete (variety needed) |
| Digestibility | High (~95-98%) | Lower (~70-90%) |
| Leucine Content | High | Often lower (need larger amounts) |
| Protein Density | High (more protein per calorie) | Lower (more food volume needed) |
| Other Nutrients | Often contains B12, iron, zinc, creatine | Often higher in fiber, phytonutrients |
Top Protein Foods to Make It Easy
Here are some of the highest-quality protein sources to build your meals around:
| FOOD | CALORIES | PROTEIN (G) | FAT (G) | PROTEIN / 100 CAL | OMEGA-3 (MG) | SAT FAT (G) |
|---|---|---|---|---|---|---|
| Chicken Breast (cooked, 1 oz) | 46 | 8.8 | 1.8 | ~19.1 g | ~30 | 0.5 |
| Chicken Thigh (cooked, 1 oz) | 57 | 7 | 3 | ~12.3 g | ~60 | 0.8 |
| Ground Chicken (90/10, cooked, 1 oz) | 55 | 7.8 | 3 | ~14.2 g | ~40 | 0.9 |
| Ground Turkey (93/7, cooked, 1 oz) | 57 | 8 | 2.5 | ~14.0 g | ~50 | 0.9 |
| Ground Bison (90/10, cooked, 1 oz) | 63 | 7.6 | 3.4 | ~12.1 g | ~35 | 1.4 |
| Ground Beef (90/10, cooked, 1 oz) | 61 | 7.4 | 3.3 | ~12.1 g | ~30 | 1.5 |
| Ground Beef (85/15, cooked, 1 oz) | 75 | 6.7 | 5.8 | ~8.9 | ~25 | 2.5 |
| Ground Beef (80/20, cooked, 1 oz) | 86 | 6.3 | 7.3 | ~7.3 g | ~25 | 2 |
| Wagyu Ground Beef (~75/25, cooked, 1 oz) | 104 | 6.1 | 8.9 | ~5.9 | ~35 | 3.7 |
| Ground Pork (85/15, cooked, 1 oz) | 80 | 6.5 | 6.5 | ~81. g | ~30 | 2.4 |
| Ribeye Steak (cooked, 1 oz) | 89 | 6.5 | 7.1 | ~7.3 g | ~25 | 3 |
| NY Strip Steak (cooked, 1 oz) | 76 | 7.2 | 5.1 | ~9.5 g | ~25 | 2.3 |
| Salmon (Atlantic, cooked, 1 oz) | 59 | 6.3 | 3.5 | ~10.7 g | ~600–800 | 0.9 |
| Scallops (cooked, 1 oz) | 26 | 5.3 | 0.3 | ~20.4 g | ~150 | 0.1 |
| Shrimp (cooked, 1 oz) | 30 | 6.5 | 0.4 | ~21.7 g | ~300 | 0.1 |
| Canned Salmon (pink, in water, 1 oz) | 40 | 6 | 1.5 | ~15 g | ~400-500 | 0.4 |
| Canned Tuna (in water, drained, 1 oz) | 33 | 7.2 | 0.3 | ~21.8 g | ~150–200 | 0.1 |
| Large Egg (whole, ~50g) | 70 | 6.3 | 5 | ~9.0 g | ~250 | 1.6 |
| Egg White (1 oz cooked) | 16 | 3.6 | 0 | ~22.5 g | ~5 | 0 |
| Greek Yogurt (2%, plain, 1 oz) | 20 | 2.9 | 1 | ~14.5 g | ~20 | 0.7 |
| Low Fat Cottage Cheese (1%, 1 oz) | 20 | 3.5 | 0.4 | ~17.5 g | ~15 | 0.2 |
| Firm Tofu (1 oz) | 47 | 5.1 | 2.8 | ~10.9 g | ~150 | 0.5 |
| Peanut Butter (natural, 1 oz / ~2 tbsp) | 188 | 8 | 16 | ~4.3 g | ~25 | 2.5 |
Vegetarian Protein Sources
| FOOD | CALORIES | PROTEIN (G) | FAT (G) | PROTEIN / 100 CAL | OMEGA-3 (MG) | SAT FAT (G) |
|---|---|---|---|---|---|---|
| Firm Tofu (1 oz) | 47 | 5.1 | 2.8 | ~10.9 g | ~150 | 0.5 |
| Tempeh (1 oz) | 55 | 5.5 | 3 | ~10.0 g | ~150 | 0.5 |
| Edamame (1 oz cooked) | 45 | 4.5 | 2.5 | ~10.0 g | ~300 | 0.3 |
| Seitan (1 oz cooked) | 50 | 7 | 0.5 | ~14.0 g | ~0 | 0.1 |
| Lentils (1 oz cooked) | 32 | 2.5 | 0.1 | ~7.8 g | ~30 | 0 |
| Chickpeas (1 oz cooked) | 46 | 2.4 | 1.3 | ~5.2 g | ~30 | 0.1 |
| Chia Seeds (1 oz = ~2 tbsp) | 138 | 4.7 | 9 | ~3.4 g | ~5000 | 1 |
| Flax Seeds (1 oz = ~2 tbsp) | 150 | 5.2 | 12 | ~3.5 g | ~6000 | 1.2 |
Bottom Line: Protein = Strength, Health, Longevity
✅ Protein isn’t just for “meatheads” — it’s essential for health, strength, function, and longevity.
✅ Most active people benefit from ~0.8 – 1.2g per lb of bodyweight, more if training hard or trying to lose fat.
✅ Under-eating protein leads to weakness, loss of muscle, lower bone density, worse recovery, and more hunger.
✅ You can eat more than you “need” — it won’t harm you if you’re healthy.
✅ Both animal and plant proteins work — plant-based eaters need to be a bit more intentional.
