How Much Protein Do You Actually Need?

In this episode, registered dietitian Ann Kent breaks down protein recommendations in a way that actually makes sense.

If you’ve ever wondered:

• How much protein do I really need?

• Am I eating too little… or too much?

• Do I need to track every gram?

This episode is for you.

What you’ll learn:

• The difference between minimum vs optimal protein intake

• Why most people don’t need extreme protein goals

• How much protein per meal actually matters

• The truth about plant vs animal protein

• When higher or lower protein intake is appropriate

• A simple, realistic way to meet your needs without tracking

  
  

Key takeaway: Most people do well with 1.2–1.6 g/kg/day, spread throughout the day - with 20-30 grams per meal and protein-rich snacks if needed.

Want help applying this to real life?

Every meal plan in the Peas and Hoppy Meal Guides app is planned for balanced nutrition - including 20-30 grams of protein, high-quality carbs for energy, and healthy fats for your brain and heart.

You can adjust the meals to fit your preferences, and the app automatically creates your grocery list so shopping is faster and easier.Try it for free at https://peasandhoppiness.com/.

Read a summary of the episode, find additional resources, and see the sources used for this episode at https://app.peasandhoppiness.com/post/how-much-protein-do-you-actually-need