How Much Protein Do You Actually Need?

One of the most common questions we get from our members (no matter the age or fitness level) is always about protein. How much protein should I eat in a day? The follow up question is usually: what are the best kinds of protein sources? Well, that one we will cover in another blog.

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For this blog, let's just focus on how to get our daily protein target. Getting enough protein is one of the most important things you can do to support strength, metabolism, and recovery, especially if you’re training regularly. But how much protein is enough?

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Here are three simple ways to calculate your daily protein needs:

1. Use the InBody App (if you’ve had a scan)

All of our ThriveFit members receive a baseline InBody scan when they join, with recurring tests every 6 weeks to track progress. The InBody app gives you a personalized protein target based on your lean body mass and body composition goals (amount of body fat to lose and skeletal muscle mass to gain over a determined timeline).

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Formula: Aim for 1–1.2g of protein per pound of LBM.

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For example, if your scan shows you have 120 lbs of lean mass, your goal would be 120–144g of protein/day.

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2. Use the Standard Bodyweight Formula

No scan? No problem (although did you know you could book a scan with us at our Ponte Vedra Beach gym?). Use this quick method:
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‍General fitness: 0.7–1g of protein per pound of bodyweight
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‍Strength & fat loss goals: 0.8–1.2g per pound

So if you weigh 160 lbs and train consistently, shoot for 128–192g/day depending on intensity and goals.

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3. Use Your Hand to Estimate

If tracking grams isn’t your thing, use your palm:
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1 palm = ~20–30g protein
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Try to get 4–6 palm-sized servings throughout the day.

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Tip:

Spread your intake throughout the day to support muscle recovery and reduce hunger. Start your day with protein to cut out those cravings and fuel yourself til midday.

Not sure how to hit your target? Ask us: we’ll help you build a realistic, protein-packed plan that fits your goals.

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