What Should My Protein Intake Be, Anyway?
The Best Ways to Increase Protein Intake Into Your Daily Routine
If you’ve spent even five minutes scrolling through health and fitness advice, you already know: protein is king. Whether you’re trying to lose weight, build muscle, or just stay full between meals, getting enough protein every day is non-negotiable.
But here’s the thing — knowing you need protein and actually hitting your recommended protein intake are two very different things. For most people, it’s not as simple as “just eat more chicken.” Between busy schedules, food boredom, and not knowing how much protein you actually need, it’s easy to fall short.
So let’s break down exactly how to increase protein intake, how to calculate what you need, and how to stop treating protein like homework.
What Should My Protein Intake Be?
First things first — how much protein do you actually need?
For most active adults, a recommended protein intake is around 0.7 to 1 gram of protein per pound of body weight. That means if you weigh 180 pounds, your target is anywhere from 126 to 180 grams per day. If you’re trying to build muscle, lean closer to the higher end of that range. If your goal is fat loss, protein becomes even more important to preserve muscle while you’re cutting calories.
If you’re not sure how to calculate protein intake, here’s the simple math:
Body weight (in pounds) x 0.7-1 = Daily protein target (in grams).
Of course, this is just a baseline — your age, fitness goals, and overall activity level can shift that number. But if you’ve never tracked protein before, starting here puts you ahead of 90% of people.
How to Increase Protein Intake (Without Losing Your Mind)
The real challenge isn’t figuring out your protein goal — it’s actually hitting it consistently without spending your whole day eating dry chicken breasts. Here are some easy ways to increase protein intake without the struggle:
- Upgrade Your Breakfast
Typical breakfasts are carb-heavy (cereal, toast, bagels). Flip the script and front-load protein instead:
✅ Greek yogurt with protein granola
✅ Eggs + turkey sausage
✅ Protein pancakes
- Snack Smarter
Every snack is an opportunity to add protein — not just filler.
✅ Beef jerky
✅ Cottage cheese + fruit
✅ Protein bars (the ones that taste like dessert = bonus)
- Double Up at Dinner
Most people think of protein as a side dish — but it should be the main event. Build your meals around it:
✅ Chicken stir fry with extra chicken
✅ Turkey taco bowls with Greek yogurt “sour cream”
✅ Salmon with quinoa + roasted veggies
- Supplement When Needed
If your meals aren’t cutting it, a quality protein shake or smoothie can fill the gaps fast — especially post-workout.
The Real Protein Hack? Let Someone Else Handle It
All these tips work — but here’s the truth: planning, shopping, and cooking to meet your protein goals every single day takes time. And if you’ve got a job, a family, or even a shred of a social life, time is already in short supply.
That’s exactly why prepped, high-protein meals can be a game changer. Instead of stressing over your next meal, you’ve already got something ready to go — perfectly balanced, protein-packed, and actually tasty.
Whether you’re a fitness junkie, a busy parent, or just someone who wants to eat better without overthinking it, having the right meals at your fingertips means your protein intake practically handles itself. No tracking apps required. With Foodie Fit, it’s all built in — meals designed to hit your macros without the guesswork.
Bottom Line
Protein is crucial. Hitting your target doesn’t have to be hard. And if you’re tired of guessing, stressing, and Googling “how to calculate protein intake” every time your goals shift — there’s an easier way.
Protein-packed meals, already made for you? That’s not cheating — that’s just smart. And if they’re from Foodie Fit, even better.
