If you scroll through social media these days, it feels like every other post is a high-protein recipe or snack idea. Everyone seems focused on getting more protein, but with so many opinions swirling around, it’s hard to know the facts. Retro Fitness keeps it real. Nutrition shouldn’t be complicated, rather it should fuel your workouts and be a part of your lifestyle.
So, how much protein do I need? And while we’re at it, how much fiber per day should we be aiming for? The truth is, there is no one-size-fits-all answer. It depends on factors like your weight, gender, fitness goals, and activity level. Let’s break it down.
How Much Protein Do I Need?
Protein is essential for muscle growth, maintenance, and recovery. It also helps fuel your metabolism and keeps you energized throughout the day. While the Recommended Dietary Allowance (RDA) suggests 0.8 grams of protein per kilogram of body weight per day as the minimum to prevent deficiency, most adults benefit from more depending on their lifestyle:
- Sedentary adults: Meeting the RDA (around 50–60 grams per day for the average adult) is typically sufficient to maintain basic health.
- Active adults: Those who exercise regularly often need closer to 80-120 grams per day, which helps repair muscle and support recovery.
- Strength training or muscle-building adults: If you’re lifting heavy or trying to add muscle, 100–150+ grams per day can help maximize results.
- Older adults: Protein becomes even more important to preserve muscle mass and support bone health. Research suggests aiming for 70-90 grams per day to prevent age-related muscle loss.
GET REAL Tip: At Retro Fitness, “Get Real” means cutting through the noise and focusing on what’s actually realistic for you and your lifestyle. Instead of stressing over exact numbers, aim for a source of protein at every meal and snack. A steady intake makes it easier to meet your daily needs without overthinking.
High-Protein Foods to Add to Your Diet
Protein doesn’t have to be complicated or boring. Build your meals around these nutrient-rich options:
- Lean meats – chicken, turkey, lean beef, pork
- Seafood – salmon, tuna, cod
- Eggs and dairy – Greek yogurt, cottage cheese, milk
- Plant-based options – beans, lentils, tofu, tempeh
Whole foods should always be your first choice since they deliver vitamins, minerals and fiber. That said, protein shakes and powders can be a convenient way to stay on track during busy days. Just look for options with simple ingredients and minimal added sugar.
Looking for more high-protein recipes? Check out Chef Murt’s Italian Dense Bean Salad (loaded with protein and fiber) or Chef Elizabeth’s Korean Rice Bowl on our YouTube channel.
How Much Fiber Do I Need – And Why It Matters
While protein often steals the spotlight, fiber is just as important for overall health. It supports digestion, stabilizes blood sugar, keeps you fuller longer, and can even reduce the risk of chronic diseases like heart disease and certain cancers.
The Mayo Clinic recommends men get 30–38 grams of fiber per day and women get 21–25 grams of fiber per day. Fiber is found in a wide range of whole foods, including:
- Legumes – lentils, peas, beans
- Vegetables – broccoli, Brussels sprouts, carrots
- Nuts and seeds – chia seeds, flax seeds, walnuts, pumpkin seeds
GET REAL Tip: The best approach? High-protein recipes with fiber-rich ingredients are a smart way to get the best of both worlds, keeping you energized, satisfied and fueled for your workouts. Pairing protein with fiber, from fruits, veggies, and whole grains, supports satiety, digestion, and long-term health.
GET REAL with Retro Fitness
Retro Fitness is here to support your goals both inside and outside the gym. Results come from real, everyday choices that move you closer to the best version of yourself. Explore more high-fiber, high-protein recipes in the Retro Fitness app and on our YouTube channel, plus get personalized nutrition analysis in the app to help guide your journey.
Download the Retro Fitness app today on the App Store or Google Play.
