How Much Protein Should I Eat?

If you’re engaging in resistance training at least twice a week, it's important to keep your protein intake well above the Recommended Dietary Allowance (RDA) to maintain or gain muscle mass.
Healthy individuals without kidney disease should aim for 0.6-0.8 grams of protein per pound of body weight. For a 150-pound (68 kg) person, this translates to 90-120 grams of protein per day. Many people already get this amount or more from their diet, so you might not need additional protein powders, shakes, or supplements.
However, protein supplements can be beneficial for vegetarians or those with other dietary restrictions.
Here’s an example of how to easily reach a goal of 100 grams of protein per day, which meets most protein needs for muscle gain:

1 large egg (6 g)

1 cup cooked oatmeal (6 g)

6 ounces Greek yogurt (18 g)

3 ounces chicken breast (25 g)

1/2 cup cottage cheese (12 g)

1 cup black bean soup (13 g)

1 cup whole wheat pasta (8 g)

1 ounce almonds (6 g)

1/2 cup roasted broccoli (3 g)
By combining these foods throughout your day, you can easily meet or exceed your protein goals.