Quick answer: Most healthy adults need at least 0.8 grams of protein per kilogram of body weight a day (0.36 g per pound), about 54 grams for a 150-pound person. People who exercise regularly do well with 1.4–2.0 g/kg. Spreading it out in 20–40 gram servings every few hours works best, and one protein shake covers a full serving.
“How much protein do I need?” is one of the most searched nutrition questions, and the answers online range from “less than you think” to “as much as you can eat.” The truth sits in between and depends on your body weight and how active you are.
Here’s what the research says, how to work out your own number, and where a protein shake fits in your day.
How much protein do you need in a day?
The official starting point is the Recommended Dietary Allowance (RDA): 0.8 grams of protein per kilogram of body weight, or about 0.36 grams per pound. That’s the minimum to meet your basic needs, not a target for building muscle. As Harvard Health Publishing explains, a sedentary 140-pound adult needs about 53 grams a day at the RDA.
If you work out, you need more. The International Society of Sports Nutrition position stand on protein and exercise (Jäger et al., Journal of the International Society of Sports Nutrition, 2017) recommends 1.4–2.0 grams per kilogram per day for most exercising people who want to build and maintain muscle.
How to calculate your protein needs
Use your weight in pounds:
- Minimum (RDA): multiply your weight by 0.36.
- If you exercise regularly: divide your weight by 2.2 to get kilograms, then multiply by 1.4 for the low end and 2.0 for the high end.
| Body weight | Minimum (RDA, 0.8 g/kg) | Active (1.4–2.0 g/kg) |
|---|---|---|
| 130 lb (59 kg) | 47 g | 83–118 g |
| 150 lb (68 kg) | 54 g | 95–136 g |
| 180 lb (82 kg) | 65 g | 114–163 g |
| 210 lb (95 kg) | 76 g | 133–191 g |
These are general ranges for healthy adults. If you’re pregnant, have kidney disease or another medical condition, talk with your doctor or a registered dietitian about the right amount for you.
Is it better to spread protein out during the day?
Yes. Many people eat most of their protein at dinner, but research suggests protein is more effective when it’s spaced out over the day’s meals and snacks, as Harvard Health notes. The ISSN position stand recommends 20–40 grams per serving (about 0.25 g per kilogram of body weight), eaten roughly every 3–4 hours.
For a 150-pound active person aiming for about 120 grams, that could look like:
- Breakfast: 30 g
- Lunch: 30 g
- Afternoon snack or post-workout shake: 25–30 g
- Dinner: 30 g
Breakfast is where most people fall short. Cereal, toast or a pastry often brings less than 10 grams, which leaves a lot to catch up on later.
Where does a protein shake fit?
A protein shake is one of the easiest ways to land a full 20–40 gram serving without cooking. Most Fresh Monkee shakes have 20+ grams of protein, made with real fruit and natural nut butters, so one shake covers a meal-sized serving.
Some ways to use one:
- As breakfast: replace a low-protein breakfast with a shake like the Chunkee Monkee (milk, protein, banana and natural peanut butter).
- After a workout: a shake within a couple of hours of training supports recovery. Our guide on protein shakes before or after a workout covers timing by goal.
- When you need more: our Mass Gainer shakes, Mass PB Cookie and Mass Strawberry Oats, use a double scoop of vanilla protein with whole milk and oats.
- With your coffee: our protein coffee has 38 grams of protein and 2 grams of sugar in a 32 oz.
One thing to know: our green shakes, Ultimate Green and Lime Green Mango, come without protein by default. They’re full of fruit and greens, and you can add a scoop of protein to either one if you want it to count toward your daily total.
Can you eat too much protein?
For healthy people, the ranges above are well studied. The ISSN position stand notes that 1.4–2.0 g/kg is sufficient for most exercising people. Going far beyond that rarely adds benefit, and it can crowd out other foods your body needs, like fruit, vegetables and whole grains. If you rely on powders, see our post on whether protein powder every day is bad for you.
Does protein matter more as you get older?
Protein helps preserve muscle mass and strength, and for some people a higher intake than the RDA may help, according to Harvard Health. If you’re over 50, a protein-rich breakfast and regular strength training are good habits to build. Read more in why older adults should drink fresh protein shakes.
Frequently asked questions
How many grams of protein should I eat a day?
At least 0.36 grams per pound of body weight (0.8 g/kg). For a 150-pound person that’s about 54 grams. If you exercise regularly, 1.4–2.0 g/kg (about 95–136 grams at 150 pounds) is a common target.
How much protein is in a protein shake?
It varies by shake. Most Fresh Monkee shakes have 20+ grams, our Mass Gainers use a double scoop of protein, and our protein coffee has 38 grams in a 32 oz. Our green shakes have no protein unless you add it. Check the nutrition guide for each shake.
How much protein can your body use at once?
The ISSN recommends 20–40 grams per serving, spread every 3–4 hours, for most active people.
Is 100 grams of protein a day too much?
Not for most active adults. For a 150-pound person who exercises, 100 grams falls inside the 1.4–2.0 g/kg range. If you have a medical condition, ask your doctor first.
Can a protein shake replace a meal?
A shake with real fruit, nut butter and 20+ grams of protein can work as a quick breakfast or lunch. See protein shakes as healthy meal replacements for what to look for.
Need an easy 20+ grams? Browse the Fresh Monkee menu or order ahead at your nearest store.
