How Much Protein Do You Really Need? A Simple Way to Get It Right
If you’ve ever wondered how much protein you actually need—or felt overwhelmed by food scales, apps, and tracking—this post is for you.
In our latest video, John from Function Thru Fitness walks through an easy, visual way to estimate your daily protein intake without any complicated math or measuring tools.
Why Protein Matters
Protein plays a critical role in:
✔ Building and maintaining muscle
✔ Supporting recovery after workouts
✔ Managing inflammation and joint pain
✔ Stabilizing energy and blood sugar throughout the day
Whether you’re training, managing pain, or just trying to feel better, consistent protein intake is key.
How Much Protein Should You Aim For?
John recommends a practical approach:
Aim for 30–40 grams of protein per meal
Have this 3–4 times a day
This totals around 120–150 grams of protein per day, which is a solid goal for most adults—especially those trying to build strength or maintain muscle as they age
No Scale? No Problem. Use Your Fist.
Tracking grams isn’t for everyone. That’s why John suggests a fist-based method:
✔ One closed fist of protein = about 4 oz of meat or fish
✔ That’s roughly 25–30 grams of protein
✔ A fist and a half? Closer to 6 oz and 40–45 grams
This method makes it easy to build each meal around protein—without weighing every bite or logging into an app.
Take the First Step Toward Better Nutrition
You don’t have to be perfect. You just have to be consistent.
Start by building your meals around a simple protein source, using your fist as a guide. Over time, small changes like this make a big difference in energy, strength, and performance.
Watch the full video with John here
Need more personalized guidance? We're here to help—whether you're training in-studio or just starting your wellness journey.
Want to move better and feel stronger — for life?
Our free guide, Essential Exercises for Lifelong Mobility and Independence, walks you through 4 simple movements that reduce pain, improve strength, and help you stay mobile as you age — no equipment needed.
This guide was created by certified trainers at Function Thru Fitness for adults in Green Bay looking for lasting results without the guesswork.
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