How to Meet Your Body’s Protein Needs

Hi — I’m Scott from Blue Ocean Fitness. In this guide I’ll walk you through why protein matters, how much you really need, how to tell if you’re meeting your needs, and practical ways to get there. This is focused on keeping you healthy, strong, and independent as you age, and it’s all based on what we talk about with clients every day.

Why protein matters: 5 big benefits

• Builds and repairs muscle — Protein is essential after workouts to rebuild muscle fibers and get stronger.
• Maintains independence as you age — Adequate protein plus strength training helps combat sarcopenia (age-related muscle loss) and preserves power and mobility into your 60s, 70s and beyond.
• Supports fat loss and satiety — Protein keeps you fuller longer than carbohydrate-heavy meals, which makes sticking to a caloric deficit easier when losing fat.
• Supports bone health — After age 50 bone resorption exceeds formation. Getting enough protein (along with calcium and vitamin D) helps protect bone health.
• Increases energy expenditure — Two ways: (1) more muscle mass raises resting metabolism, and (2) protein has a higher thermic effect of food (TEF).

Quick TEF comparison: protein: ~20–30%, carbs: ~5–10%, fats: ~0–3%. That means if you eat 100 calories of protein your body may use ~20–30 calories just to digest it.

How much protein do you need?

The old recommendation (0.8 g/kg) is a minimum to prevent malnutrition — it’s not ideal for active people or aging adults. A much better target for active and older adults is:

• 1.2–1.6 g per kilogram of body weight per day (roughly 0.5–0.7 g per pound).
• Practical examples:
  • 150 lb (≈68 kg): ~108 g/day
  • 200 lb (≈91 kg): ~145 g/day
• Higher intakes are supported by research (up to ~2.2 g/kg or ≈1 g per lb) for certain goals — generally safe for most people unless they have specific medical issues.

Not sure how to convert? Take your weight in pounds and divide by 2.2 to get kilograms.

Lean body mass method

If you use body composition testing (like an InBody), you can base protein on lean body mass. A simple rule is 1.0–1.2 g per pound of lean body mass depending on how much muscle you have and your goals.

How to know if you’re meeting your needs

Rather than obsessing over numbers, use these four practical questions:

1. Do I eat a high-quality protein source at each meal? (Breakfast is the most commonly missed meal.)
2. Am I getting about 25–35 grams of protein per meal instead of tiny amounts sprinkled throughout the day?
3. Do I feel satisfied for a few hours after meals, or am I getting hungry right away?
4. Am I recovering from my workouts? Are you constantly sore or fatigued? Chronic poor recovery can be a sign of insufficient protein.

If the answers are generally “yes,” you’re probably in a good place. If not, it’s time to increase protein intake and/or spread it more evenly across meals.

Protein content in common foods (practical portion guide)

• Chicken breast: ~9 g protein per ounce (3 oz palm-sized = ~26 g)
• Salmon: ~6–7 g per ounce
• Greek yogurt: ~18 g per cup
• Cottage cheese: ~24 g per cup
• Eggs: ~6 g per egg
• Lentils (cooked): ~18 g per cup — a strong plant-based option
• Protein powder/shake: typically 20–25 g per scoop (can be 30 g+ depending on milk added)

Timing and distribution — what matters most

Total daily protein is the most important factor. That said, timing helps:

• Try to spread protein across meals (aim for 25–35 g per sitting) rather than loading most of it into a single meal.
• It’s okay if a lot of your protein falls later in the day — just make sure your 24-hour total reaches your goal.
• Breakfast: Getting protein in the morning matters because many people skip it or eat “naked carbs.” A quick protein shake can solve this if you’re not hungry.

Practical tips to hit your protein goals

• Track for a few days with an app like MyFitnessPal to get a baseline.
• Use a food scale and measuring cups for accurate portions while you learn.
• Plan to include a substantial protein source at each meal and snack.
• Aim for simple wins: a Greek yogurt or protein shake for breakfast, 3–4 oz of lean meat or fish, eggs, cottage cheese, or a plant protein like lentils at meals.
• Avoid “naked carbs” — bagels, plain pasta, or granola-only meals without a meaningful protein source.

Safety and common concerns

For most healthy people, higher protein intakes are safe. The main exception is if you have an existing kidney disease or other medical issues — check with your healthcare provider if you have concerns. Otherwise, most people struggle to reach recommended protein levels rather than exceed them.

Final thoughts

Protein is one of the simplest and most powerful levers you can use to stay strong, maintain independence as you age, improve body composition, and recover from training. Focus first on your total daily intake, aim to spread it across meals (25–35 g each), choose high-quality sources, and track for a few days to know where you stand.

If you want meal ideas, recipes, or help figuring out targets tailored to you, we work with clients every day on this — and we’re happy to help you put it into practice.

Key takeaways:

• Aim for 1.2–1.6 g/kg/day (or ~0.5–0.7 g/lb) as a practical target for active and older adults.
• Get protein at every meal, target ~25–35 g per sitting, and track for a short period to learn your habits.
• Protein increases fullness, preserves muscle and bone, and raises energy expenditure through TEF and more muscle mass.

“The most important thing is being in a positive nitrogen balance — getting enough protein across the day so you recover, grow, and maintain strength.”