At CrossFit Actus, we often get asked: “How much protein should I really be eating?” It’s a great question, and the answer depends on your body, your goals, and your lifestyle. I will say from over 15 years of nutritional experience and having worked with hundreds and hundreds of people, most people aren’t eating nearly enough protein. They often think they are and are usually surprised by how little protein they are consuming. Protein is the cornerstone for building strength, recovering from workouts, and staying lean.
Let’s break it down one step at a time.
How Much Protein Do You Need?
A simple rule of thumb:
- Active adults should aim for 1.6–2.2 grams of protein per kilogram of body weight per day.
- That’s about 0.7–1.0 grams per pound of body weight.
Here are some examples to give you a better idea of total ideal consumption:
- 150 lb woman (68 kg): Needs ~110–150 g protein/day.
- 180 lb man (82 kg): Needs ~130–180 g protein/day.
- 200 lb man (91 kg): Needs ~145–200 g protein/day.
Most people hear these numbers and think: “That doesn’t sound so bad.” But when you look at what’s actually on your plate, things get tricky and a lot more difficult.
Real Food Examples
Here’s how much protein is in common foods:
- 3 oz (palm-sized) chicken breast → ~26 g
- 3 oz salmon → ~22 g
- 3 oz lean ground beef → ~21 g
- 2 whole eggs → ~12 g
- 1 cup Greek yogurt → ~20 g
- 1 scoop whey protein → ~25 g
- ½ cup cottage cheese → ~14 g
- 2 Tbsp peanut butter → ~7 g
What Most People Actually Eat
The average person eats around 50–70 g of protein per day, sometimes less. Let’s take a look at a “typical day” to give you a better idea:
- Breakfast: Bagel with cream cheese → ~10 g
- Lunch: Turkey sandwich with cheese → ~25 g
- Dinner: Pasta with some meat sauce → ~25 g
👉 Total = ~60 g of protein.
Now, compare that to what’s recommended:
- A 150 lb woman needs 110–150 g.
- A 180 lb man needs 130–180 g.
That means the average person is getting only about half of what they actually need! It’s a huge difference. That’s often why people think I’m crazy and too focused on protein. The reality is you’ll never hit your ideal numbers if you don’t put some effort and create some awareness.
Why It’s Hard to Eat Enough Protein
- Most “go-to” foods are carb or fat heavy. Pasta, bread, rice, snacks—they fill you up without adding much protein.
- Protein requires planning. You can grab a muffin anywhere, but it takes a little effort to prep chicken or eggs.
- It feels like a lot of food. To hit 150 g/day, you’re probably eating protein at every single meal and snack.
How to Bridge the Gap
The good news is, once you know the numbers, you can build habits that make it easier:
- Anchor your meals with protein. Build breakfast around eggs, yogurt, or a protein shake—not toast.
- Double up. Instead of 3 oz of chicken at lunch, make it 6 oz. (That’s the difference between 26 g and 52 g in one shot.) It really accumulates when you do this for multiple meals.
- Snack smart. Greek yogurt, cottage cheese, beef jerky, and protein shakes are easy wins. They are super simple to prepare and make a difference at the end of the day.
- Spread it out. Aim for 20–40 g at each meal, rather than trying to cram it all in at dinner.
Final Thoughts
Eating enough protein is one of the simplest—but hardest—things to get right in nutrition. At CrossFit Actus, we see it all the time: people are training hard, but they’re under-fueled on the building blocks their muscles need to actually grow and recover.
Change one thing today that will help you. Add one high-protein snack per day, or double your portion size at one meal. Take action and I promise this will help you stay full and recover better. Over time, those small adjustments will add up. I promise, I’ve seen it so many times I know you can count on it. If you want more accountability, feel free to each out. We love helping everyday people get fit.