Protein gets a lot of buzz in the world of wellness, and for good reason. It’s the building block of muscles, helps keep us full, supports metabolism, and even plays a role in healthy skin, hair, and nails. But with so much information (and misinformation) floating around, it’s easy to get confused about how much you actually need, what kind of protein is best, and whether plant-based sources can really stack up. Let’s break it all down in a no-nonsense, Rise & Puff-approved way.

How Much Protein Do You Really Need?

The amount of protein you need depends on your body weight, activity level, and health goals. The Recommended Dietary Allowance (RDA) for the average sedentary adult is 0.8 grams of protein per kilogram of body weight. That means if you weigh 150 pounds (about 68 kg), you'd need roughly 55 grams of protein per day just to meet your basic needs.

But if you're active, trying to build muscle, or over the age of 50, your protein needs go up. Experts suggest that most active adults should aim for 1.2 to 2.0 grams of protein per kilogram of body weight (or about 0.54 to 0.91 grams per pound) [1]. So that same 150-pound person might actually need between 82–137 grams of protein daily for optimal health and recovery.

What Kind of Protein Is Best? (Spoiler: Simpler Is Better)

Yes, protein powders are convenient, but are they really necessary? Not always.

Naturally occurring protein sources like meat, eggs, dairy, legumes, nuts, and seeds are not only more satisfying but also come with a bonus: vitamins, minerals, and fiber. Whole foods offer protein in its most bioavailable, nutrient-rich form, without the additives, sweeteners, and preservatives often found in powders.

That’s not to say all protein powders are bad, but check those ingredient lists. If you can't pronounce half the ingredients or the list reads like a chemistry experiment, it’s probably not something you want to rely on every day. Look for options with just one or two ingredients like “organic pea protein” or “grass-fed whey.”

But ideally? Keep it real. Eat the protein your grandma would recognize.

Animal vs. Plant-Based Protein: What’s the Difference?

Here’s where it gets interesting.

Animal proteins like chicken, beef, eggs, fish, and dairy are complete proteins, meaning they contain all nine essential amino acids your body can't make on its own. They’re super efficient and easy for your body to absorb.

Plant-based proteins, on the other hand, are usually missing one or more of these essential aminos. That doesn’t mean they’re “incomplete” in a bad way; it just means you need to combine them thoughtfully throughout the day.

For example:

• Beans + rice
• Whole grain bread + peanut butter
• Tofu + quinoa grain bowl

These combos give you the full range of amino acids your body craves.

How to Get Enough Protein on a Vegan or Vegetarian Diet

Worried that plant-based diets can’t meet your protein needs? Think again. With a little planning, you can absolutely get plenty of protein from plants.

Let’s break down a tofu grain bowl, for example:

• ½ cup of cooked tofu = 10g protein
• ½ cup of cooked quinoa = 4g protein
• ½ cup black beans = 7g protein
• 2 tablespoons tahini dressing = 5g protein
• 1 cup of sautéed spinach = 5g protein

That bowl alone packs 30+ grams of protein, no animal products, no problem.

Other great plant-based protein sources include:

• Lentils (18g per cup)
• Chickpeas (15g per cup)
• Tempeh (15g per 3 oz)
• Edamame (17g per cup)
• Chia seeds (5g per 2 tbsp)
• Nut butters and whole grains

Pro tip: spread your protein intake throughout the day to help with absorption and muscle repair.

Keep It Clean, Keep It Balanced

Whether you’re a meat lover, vegetarian, or full-on plant-powered, the key is choosing clean, whole food sources of protein and eating enough of it consistently. Your body doesn’t care if that amino acid came from a steak or a spoonful of lentils; it just needs it to thrive.

So next time you're planning a meal, ask yourself: Where’s the protein coming from? And is it something my body (and my grandma) would recognize?

Sources:

1. Harvard T.H. Chan School of Public Health – Protein
2. Mayo Clinic – How much protein do you need?
3. USDA FoodData Central – Nutritional breakdowns