Protein is really all the rage these days. From protein-based pastas, breads, and yogurts to more traditional powders, bars, and shakes, protein appears largely in a variety of foods. And for good reason. Protein keeps you fuller for longeraiding weight loss goals and helping to maintain and build lean muscle mass. But how much protein do you really need?
In this article, I have you covered. I explain how to calculate your individual protein needs and whether 150 grams of protein is right for you. Additionally, I will show you how to create a balanced eating plan containing approximately 100 to 150 grams of protein. But, of course, choose from this guide how to balance your own meals to meet your unique needs. Remember, there is no one-size-fits-all approach to nutrition!
How much protein do you need per day and is 150 grams right for you?

Individual protein needs vary from person to person and are based on age, gender, activity level and health needs. Standard recommendations for protein intake are based on Recommended Dietary Allowance (RDA). This amount covers the basic needs of a healthy person to prevent muscle loss. THE The RDA for protein has been set at 0.8 grams of protein per kilogram of body weight.. A person weighing 165 pounds would need about 60 grams of protein per day based on this.
However, keep in mind that the RDA doesn’t take into account exercise or specific health goals, whether that’s building more muscle or losing fat. With this in mind, health professionals argue (myself included) that most regular exercisers (i.e., people who meet or exceed the recommended physical activity guidelines of 150 minutes of exercise moderate intensity or 75 minutes of vigorous intensity activity) need more protein. For example, a range closer to 1.4 to 2 grams per kilogram of body weight for people who exercise at least five to six days a week, including weight training, appears to be a more accurate recommendation.
To put this into perspective, a person weighing around 235 pounds and training three to five days per week at a moderate intensity may need around 150 grams of protein based on the calculation of 1.4 grams per kilogram. On the other hand, a person who exercises vigorously regularly and weighs 165 pounds may need the same 150 grams of protein based on a calculation of 2 grams per kilogram of protein.
As you can see, depending on your weight and personal health goals, your protein needs may be higher, or even closer to the 150 gram mark. However, more isn’t necessarily better when it comes to protein, especially depending on how much you ingest per meal. Let’s explore this a little more.
How much protein should you eat per meal?
Just because protein generally bodes well for your health goals doesn’t mean you should overdo it during your meals. For what? Because, just like other macronutrients, excess protein intake that cannot be used by the body ends up being stored like any other calories would be… body fat. Ultimately, this results in weight gain.
Keep in mind that your body can only metabolize approximately 0.4 to 0.55 grams per kilogram per meal occasion. That’s about 30 to 41.25 grams of maximum protein for a 165-pound person. Depending on your personal weight, if you enjoy a meal with 50 grams of protein, it may not necessarily benefit you as much as you think.
Instead of aiming for the highest protein option at every meal, focus on creating your snacks and meals with your personal protein needs in mind. For someone aiming for 150 grams, dividing their protein intake into three main meals of 30 to 40 grams, accompanied by two to three snacks in the range of 5 to 20 grams of protein, will help you achieve this goal.
You may need to get a little familiar with how you balance your protein, but don’t worry. This is where I come in! I’ll show you the options below for each eating occasion to make it easier for you, meaning if you’re eating a more protein-rich breakfast due to a morning sweat session, you’ll be able to enjoy ‘a lower protein bedtime snack. Finding balance while meeting your protein needs will help you succeed in reaching your health goals, without derailing them.
The best protein-rich foods


Choosing protein-packed foods with minimal other ingredients is a great way to put together your meals. While protein supplements, like bars and shakes, have their place when time is of the essence, they shouldn’t be the ones you rely on to meet your protein goals.
In fact, there are a multitude of options available in your market (and even in your kitchen, I’m willing to bet) that contain the strength of protein while also providing other important nutrients. For example, dietary fiber, potassium, calcium, and vitamin D are nutrients Most Americans don’t eat enough. Legumes and legumes, like canned beans and lentils, are great plant-based protein options that contain fiber, while refrigerated dairy products, like cow’s milk or fortified soy milk, are wonderful additions to increase vitamin D, calcium and potassium in the diet.
These might not be the best protein choices that come to mind when you hear high protein, but trust me, they’re on par with other competing lean meats. When stocking up on protein-rich foods, keep these dietitian favorites in mind:
- Greek yogurt
- Cottage cheese
- Chicken breast
- Türkiye
- Tuna
- Sardines
- Salmon
- Tofu
- Edamame
- Tempeh
- Canned beans
- Lenses
- Chia Seeds
- Pumpkin seeds
Example meal plans of 150 grams of protein per day
Whether your protein needs are close to 150 grams or less, use these sample meal ideas to unleash your culinary creativity! Keep in mind that depending on the length of your workout, you will need to adjust your protein intake to ensure you are covered during the recovery window (usually within the first 30 minutes after finishing) in order to reap the benefits. benefits of muscle repair and synthesis.
Recommendations suggest aiming for 0.2 to 0.5 grams of protein per kilogram of body weight for post-workout recovery, meaning a person weighing 165 pounds should aim to consume between 15 and 37.5 grams per kilogram during this period. Note that you may need to opt for a post-workout meal and save your snack for later. You can always swap out your meals and snacks to ensure your protein needs are met within the right window to help you meet your goals.
Let’s take a look at some powerful protein combinations that work morning, noon, and night!
Breakfast (30 to 40g of protein)


Spinach and Feta Omelette with Turkey Sausage
Plant-Based PB&J Protein Smoothie
Protein-rich chia pudding
Morning snack (5 to 20 g of protein)


Greek yogurt parfait
Trail mix of nuts, seeds and fruits
Homemade Pumpkin Bread + Latte
Lunch (30 to 40g of protein)


Southwest Chicken Salad
DIY lunch with deli turkey, cheese, hard-boiled eggs and vegetables
Chickpea, spinach and feta wrap with protein chips
Afternoon snack (5 to 20 g of protein)


Apples + Peanut Butter + Milk
Cherries + Protein Shake
- 1 cup sweet cherries (1.5 g protein)
- 1 protein shake (20 g of protein)
- Total: ~21.5 g of protein
Cucumbers + Greek Yogurt Tzatziki Dip
- 2 mini cucumbers, sliced (0.5 g protein)
- ½ cup tzatziki Greek yogurt dip (12.5 g of protein)
- Total: ~13 g of protein
Dinner (30 to 40g of protein)


Baked Salmon with Roasted Potatoes and Asparagus
Edamame Bowl with Thai Peanut Dressing (or Edamame Chicken and Pumpkin Pad Thai)
Grilled Flank Steak Tacos
Dessert/after-dinner snack (5-20g protein)


Popcorn with cheese + nuts
Cottage Cheese + Raspberries
Milk + whole grains
Conclusion
Protein needs vary for each person and are based on age, gender, activity level and health profile. While 150 grams of protein may be necessary for some people, it may not be right for you. Working with a registered dietitian nutritionist is the best way to ensure you’re meeting your personal protein needs without neglecting other important nutrients.
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