Protein, Demystified: How Much You Actually Need

Why 0.7–1g per pound of bodyweight remains the safest evidence-based target, and how to actually hit it on a busy day.

Protein is the most-discussed macro for a reason: it builds the muscle that drives your metabolism, supports recovery, and keeps you full between meals. Yet most clients walk through our doors getting roughly half of what they need.

Our standing rule at EVOS Fitness is 0.7–1.0g of protein per pound of bodyweight per day. For a 180-lb client, that's 125–180g — usually split across 4 evenly-timed feedings.

The cheat-code is front-loading. Hit 30–40g at breakfast and you've already removed the single biggest reason people miss the target. Greek yogurt, eggs + turkey sausage, or a protein shake with oats are all easy plays.

Lunch and dinner take care of themselves if you build the plate around a palm-sized protein. The wildcard is the late-afternoon dip — that's where casein, cottage cheese, or a second shake earn their keep.

Track it for one week and you'll see the gap close fast. Then stop tracking. The habit is the goal — not the spreadsheet.