How Much Protein Do I Need? A Registered Dietitian Weighs In
If you’ve spent more than five minutes on fitness or wellness social media lately, you’ve probably seen it:
“Eat more protein.”
“You’re not eating enough protein.”
“This one macro will change everything.”
With so much conflicting advice online, it’s hard to know what’s actually true. That’s why we sat down with Matt Tunney, MS, RDN, Registered Dietitian at FFC Elmhurst and FFC Park Ridge, to cut through the noise and answer the question everyone is asking: how much protein do I need?
Why Protein Gets So Much Attention
Protein plays a key role in a wide range of health and fitness goals. According to Matt, your individual protein needs depend on what you’re trying to achieve—whether that’s building muscle, maintaining strength, managing weight, or simply feeling better day to day.
But it’s not just about muscles.
“Protein is incredibly important for satiety and blood sugar control,” Matt explains. “It helps slow the release of glucose and keeps you feeling fuller for longer, which can support steady energy throughout the day.”
That’s one reason protein is so heavily researched—and why it continues to dominate wellness conversations online.
So… How Much Protein Do I Need?
The short answer: there’s no single “right” number that works for everyone. Protein needs vary based on body weight, activity level, training intensity, and goals.
That said, Matt shares a helpful rule of thumb to guide most active adults:
Aim for about 0.5 to 0.7 grams of protein per pound of body weight per day.
This range supports muscle maintenance and growth, recovery, and overall metabolic health—without requiring extreme tracking or overconsumption.
Beyond total intake, how you spread protein throughout the day matters just as much.
Matt recommends prioritizing protein consistently at meals and snacks, with special attention to breakfast. Many people fall short early in the day, which can make it harder to meet overall needs.
A strong place to start? Aim for 20–30 grams of protein at breakfast.
Easy Ways to Add More Protein (Without Overthinking It)
Hitting your protein goals doesn’t require complicated meal plans or living on protein shakes. Matt shared realistic, sustainable ways to increase your intake using foods you already enjoy.
Start Meals With Protein
Build meals around a protein source first—eggs, Greek yogurt, chicken, fish, tofu, or beans—then fill in carbs and fats from there.
Upgrade Your Snacks
Choose more protein-forward snacks like:
- Greek yogurt or cottage cheese
- Cheese sticks
- Beef jerky
- Nuts and seeds
These options help you stay fuller longer and support stable blood sugar between meals.
Add Protein to Foods You Already Eat
Boost your intake easily by adding:
- Egg whites to whole eggs or oatmeal
- Greek yogurt to oats or smoothies
- Seeds to yogurt bowls or salads
Small swaps can make a big difference over time.
Use Protein Shakes When Time Is Tight
Protein shakes can be helpful—especially post-workout or on busy days—but they should stay supplemental.
“You shouldn’t need four or five shakes a day,” Matt notes. “Most people can meet their protein needs through food, with maybe one shake after a workout if needed.”
Consistency > Perfection
Here’s the good news: you don’t have to be perfect to see results. Prioritizing protein regularly—at meals and snacks—supports muscle, recovery, energy levels, and blood sugar balance.
Small changes, done consistently, add up.
Work With an FFC Dietitian for Personalized Guidance
One of the biggest takeaways from our conversation with Matt? You don’t have to figure this out on your own.
FFC has an incredible team of Registered Dietitian Nutritionists across Chicago who can help you determine exactly how much protein you need based on your goals, training routine, and lifestyle.
Even better—FFC dietitian services accept insurance, meaning you may be able to meet with a dietitian at little to no out-of-pocket cost.
When it comes to cutting through social media myths and getting real, evidence-based answers, there’s no substitute for guidance from a qualified professional—and at FFC, that support is already here for you.
