The baseline
The official minimum to avoid deficiency is about 0.8 grams of protein per kilogram of body weight per day. That's a floor, not a target — it's the amount that keeps a sedentary person from running short, not the amount that helps you feel and perform your best.
A simple rule of thumb
Many active people and those trying to preserve muscle do well somewhere in the range of roughly 1.2–2.0 g/kg per day (about 0.5–0.9g per pound). Higher end if you train hard or are losing weight; lower end if you're mostly sedentary. These are general guidelines, not a prescription.
Why spreading it out matters
Your body uses protein best in moderate amounts across the day rather than one large serving. Aiming for some protein at each meal and snack is an easy way to hit your number without thinking about it too hard.
Easy ways to add protein
- Eggs, Greek or plant yogurt, tofu, beans, fish, or lean meat at meals
- A protein-forward snack between meals
- A bar when you're short on time (ALOHA has 14g, plus 10g fiber)
If you have specific health or performance goals, a registered dietitian can help you dial in the right number for you.
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Disclosure: Healthiest Finds may earn a commission when you buy through our links and has a material connection with ALOHA. This article is for general informational purposes only and is not medical or nutritional advice; talk to your healthcare provider before changing your diet, especially if you take any medication.