Protein requirements differ depending on age, sex, activity level, and a multitude of other factors. Generally, most adults should consume 1.2 to 2.4 grams of protein per kilogram of body mass per day (g/kg/day) — sedentary individuals can likely obtain adequate protein near the lower end of this range, while active individuals and those looking to gain muscle should skew their intake toward the higher end.
You don’t need to supplement to achieve your daily protein intake goals — protein can come entirely from whole foods or from a combination of whole foods and protein supplements (e.g., whey protein powder). However, protein powders can be a great and convenient way to get more protein. If you want more information on how to determine your optimal protein intake, check out our optimal protein intake guide or easily calculate your protein needs with our protein intake calculator.
As for protein intake per meal, it seems that 0.4 g/kg/meal is optimal for stimulating muscle protein synthesis (MPS) for most younger adults; a dose of 0.4 to 0.6 g/kg/meal is best for older adults.[1][2] And no, your body doesn’t “waste” protein if you eat more than 30 grams in one sitting — this is a common myth.