Protein builds and preserves muscle, keeps you full, and has the highest "thermic effect" of the macros (your body burns more digesting it). For most people the goal is simply: eat more of it, spread across the day.
How much, in real numbers
Say you weigh 70kg (154 lb) and you're active. A solid target is about 70 × 1.8 = ~125g of protein per day. Split across four meals, that's roughly 30g each — very doable once you know which foods carry their weight. The "0.8g per kg" RDA prevents deficiency; it's not the number for someone trying to build or keep muscle.
Best protein sources (grams per serving)
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Chicken breast (cooked) | 100g | 31g | 165 kcal |
| Greek yogurt (plain) | 170g | 17g | 100 kcal |
| Eggs | 2 large | 12g | 140 kcal |
| Canned tuna | 1 can (100g) | 26g | 120 kcal |
| Lean beef (cooked) | 100g | 26g | 217 kcal |
| Tofu (firm) | 150g | 17g | 170 kcal |
| Lentils (cooked) | 1 cup | 18g | 230 kcal |
| Cottage cheese | 150g | 16g | 120 kcal |
| Whey protein | 1 scoop | 24g | 120 kcal |
| Edamame | 1 cup | 17g | 190 kcal |
Does timing matter?
Less than the internet says. The old "anabolic window" — the idea you must slam protein within 30 minutes of training — has been largely overstated. What matters far more is your total daily protein and getting a reasonable dose (25–40g) at each meal. Spreading protein across the day beats cramming it all into one sitting, but the exact minute is not something to stress about.
Three ways to add 30g without trying hard
If you're falling short, these close the gap fast:
Upgrade your snacks — Greek yogurt, jerky, edamame, or a shake instead of chips.
Keep emergency protein — canned tuna, eggs, and a tub of protein powder make hitting your target on a busy day trivial.
Can you get enough on a plant-based diet?
Yes, with a little planning. Lean on tofu, tempeh, edamame, lentils, beans, seitan, and a plant protein powder. Plant proteins are slightly less "complete" individually, but eating a variety across the day covers all the essential amino acids easily. You may just need a bit more total volume to hit the same grams.
Frequently asked questions
How much protein do I need per day?
For general health the minimum is about 0.8g per kg of body weight, but if you're active, losing fat, or building muscle, aim for 1.6–2.2g per kg. A simple shortcut is roughly 1g of protein per pound of your goal body weight. For a 70kg active person that's around 125g per day.
What are the best high-protein foods?
Top picks by protein per serving include chicken breast (31g per 100g), canned tuna (26g per can), lean beef (26g per 100g), whey protein (24g per scoop), Greek yogurt (17g), tofu (17g per 150g), lentils (18g per cup), and eggs (12g for two). Anchoring each meal with one of these makes hitting your target easy.
Does protein timing matter for building muscle?
Not as much as commonly believed. The strict 'anabolic window' right after training has been largely overstated. What matters most is your total daily protein, with a reasonable dose of 25–40g spread across 3–4 meals. Hitting your daily number consistently beats obsessing over the exact minute you eat.
Can you get enough protein on a vegetarian or vegan diet?
Yes. Tofu, tempeh, edamame, lentils, beans, seitan, and plant protein powders make it very achievable. Individual plant proteins are slightly less complete in amino acids, but eating a variety throughout the day covers everything. You may simply need a bit more total food volume to reach the same grams as animal sources.
Hit your protein, automatically
Coach Ivy tracks protein alongside calories from a single meal photo, so you can see your daily total at a glance. Free on iPhone.
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