Protein Basics: How Much You Really Need

Protein gets a lot of attention, and for good reason — but the details matter more than the hype.

Protein provides the building blocks your body uses to repair muscle, produce enzymes and hormones, and support your immune system. It also tends to be the most satisfying of the three macronutrients, which means a protein-forward meal often keeps you full longer and steadier.

A reasonable target

Many adults do well aiming for a portion of protein at each meal roughly the size of their palm. People who are very active, older, or working to build strength often benefit from a bit more, spread across the day rather than crammed into a single meal.

• Animal sources: eggs, chicken, fish, lean beef, dairy, and Greek yogurt.
• Plant sources: beans, lentils, tofu, tempeh, edamame, and nuts.
• Convenient add-ons: cottage cheese, canned tuna or salmon, and simple protein shakes.

Spread it through the day

Your body can only use so much protein at once for muscle repair, so a steady supply beats one giant serving. Including a protein source at breakfast, lunch, and dinner is more effective than saving it all for the evening — and it usually curbs late-day snacking too.