A few weeks ago, I was at the gas station when someone who knows I run a gym asked me a simple but smart question:
“How much protein should I be eating every day?”
It’s a great question. And it’s one we’re diving into this week inside our Woodshed90 nutrition group.
Let’s break it down simply, clearly, and practically:
How Much Protein Do You Actually Need?
A great starting point for most people is 0.7 grams of protein per pound of bodyweight or lean body mass.
That means:
- If you weigh 150 lbs, aim for around 100-110 grams per day
- If you weigh 200 lbs, aim for about 140 grams per day
This is a starting point, not a strict rule. Some folks will need more depending on training volume, age, and goals. But this range works well for most.
Why It Matters (Especially As You Get Older)
Protein isn’t just about muscle. It’s about function, fullness, and resilience:
- Supports recovery and strength: Especially important if you’re lifting weights or training regularly
- Keeps you full longer: Helps reduce snacking and unnecessary calories
- Preserves lean muscle and metabolism: As we age, we naturally lose muscle. Protein helps slow that down
Easy Protein Sources
You don’t need fancy supplements or meal plans. Just start building each meal around a protein source:
- Greek yogurt or skyr
- Eggs
- Chicken, turkey, lean beef
- Tuna or salmon packets
- Cottage cheese
- Protein shakes or bars
- Tofu or tempeh
Start Small: You Don’t Have to Eat the Whole Cow
If you’re not eating much protein right now, this can feel like a big shift. That’s normal.
Here’s what we recommend: Start by adding a little more protein to each meal. A couple extra ounces of meat. An egg or two in the morning. A scoop of Greek yogurt or protein powder.
Work your way up gradually. You’ll be surprised how much better you feel with a more balanced protein intake.
The Bottom Line
Protein is one of the most important (and overlooked) building blocks for strength, energy, and long-term health.
You don’t need to be perfect. You just need to be intentional.
If you’re working on strength, energy, or body composition, take a few minutes this week to look at your protein. It might be the one thing you’re missing.
Ready to build strength with a clear plan and supportive coaching? Book your free No-Sweat Intro today: 👉 https://kilo.gymleadmachine.com/widget/bookings/woodshed-strength-conditioning/no-sweat-intro