Whether you’re training for a marathon, wanting to support a well-balanced diet or just searching for a mid-day snack to toss in your lunch box, we all know protein is something that we should be eating regularly. But how much should you actually be consuming? And are there any types of protein that are better than others?
We spoke with registered dietitian nutritionists and a chief nutrition officer from WeightWatchers to answer all of your burning questions about protein. Plus, our editors shared their preferred protein snacks.
Our top picksEditor-loved protein snacks
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“A common guideline for active individuals is to consume around 1 gram of protein per pound of ideal body weight,” says Gabrielle Kishner, a registered dietitian nutritionist.
“While there is no single, universal definition of an active individual, it generally refers to someone who engages in regular physical activity beyond everyday movements,” she adds. “This can include consistent exercise sessions (such as 3-5 times per week), participation in sports, physically demanding work or frequent activities like walking, cycling or other recreational activities.”
Contrary to popular belief, there is actually a science to figuring out what your “ideal body weight” should be. “Ideal body weight can be estimated using the following formulas: for females, start with 100 pounds for the first 5 feet of height and add 5 pounds for each additional inch; for males, start with 106 pounds for the first 5 feet and add 6 pounds per additional inch,” explains Kishner.
Once you’ve calculated your ideal body weight, Kishner says you can use the following formula to determine how much protein you should have on a daily basis:
First convert your ideal weight to kilograms. Divide your ideal weight in pounds by 2.2 to find the weight in kilograms. Then, multiply your weight in kilograms by the chosen protein factor based on your activity level to get total grams of protein per day. “Sedentary individuals typically require 0.8 to 1.0 grams of protein per kilogram of body weight, while athletic or highly active individuals may need significantly more — typically 1.5 to 2.0 grams per kilogram — to support muscle repair, growth and performance,” explains Kishner.
Using the above formula for an active individual whose ideal body weight is 178 pounds (about 80.9 kg), their daily protein goals would be would be between 121 grams of protein (80.9 kg x 1.5 kg protein factor) and 162 grams of protein (80.9 kg x 2 kg protein factor).
In order to meet your goals, Kishner suggests including approximately 20-30 grams of protein per meal throughout the day.
Kishner emphasizes that protein recommendations vary “based on factors such as the type, intensity and duration of physical activity, as well as the person’s body composition, overall health and personal goals. As always, consulting a registered dietitian is the best way to determine your individual protein needs.”
“The general formula for calculating protein needs while taking a GLP-1 remains the same and is based on factors like body weight and activity level,” explains Kishner.
However, Kishner and Michelle Cardel, chief nutrition officer at WeightWatchers, agree that protein intake becomes even more important when you’re taking GLP-1 medication. “These medications act on appetite-regulating centers in the brain, slow gastric emptying and increase feelings of fullness, which makes it easier to eat less without feeling deprived,” says Cardel.
“[Protein] plays a critical role in preserving muscle mass during weight loss,” explains Kishner. “These medications work by suppressing appetite, which often leads to a reduction in overall calorie intake and, consequently, protein consumption. Without adequate protein and some form of resistance or strength training, a significant portion of the weight lost while using GLP-1s may come from muscle rather than fat.”
Kishner adds that losing muscle mass via a lack of proteins can also lead to a decrease in physical strength, negatively impact your metabolism and make “long-term weight maintenance more difficult.”
For a sweet protein snack, keep these cottage cheese cups stocked in your fridge.
Grams of protein: 15 | Size: 5 oz | Flavors: Strawberry, pineapple, blueberry, peach, whole milk and low-fat classic
Something to note
Not widely available online
Satisfy your sweet tooth while reaching your daily protein intake with these portable cups of cottage cheese. Associate partnerships editor Lauren Witonsky appreciates the sweeter flavor they provide compared to the more traditional savory taste protein is usually offered in.
This mother-daughter brand focuses on fueling with plant-based and sustainable ingredients.
Grams of protein: 11 | Quantity: Available in individual, 4- and 12-packs | Flavors: Peanut butter chocolate chip, banana almond, granola coconut, lemon, more
What we like
Wide variety of flavorsEasy to take on-the-go
Free of any “icky” ingredients, per deals editor Rebecca Brown, this is a protein-forward snack that any parent will feel comfortable feeding their children. They’re available in boxes of 12 bars, perfect for handing out after soccer games or passing around during road trips.
These sugar- and gluten-free snacks are an editor favorite for a savory snack.
Grams of protein: 13 | Size: 5 oz | Flavor: Original
Something to note
Not widely available onlineSmall packaging
“Parm crisps are my favorite because they’re packed with protein and they remind me of the little burnt bits of cheese on pizza,” says photo editor Vivian Le. “I sometimes eat a handful on their own or mix them into a salad.”
This shake lets you sip your way to your daily protein intake.
Grams of protein: 20 | Size: 10 oz
What we like
Doesn’t taste chalkyEasy to grab-and-go
Something to note
Some disliked the consistency
“I first tried this drink at an event a few months ago and was pleasantly surprised at how delicious it was,” says associate editor Kamari Stewart. “I’ve tried several high-protein yogurts over the years and they all taste either too thick, too chalky or both. This drink goes down smoothly and I would’ve never suspected it was high protein if I didn’t see the label. [My fiancé and I] love them for some quick protein post-run or for grabbing it on the way out the door in the morning.”
Did you know clothing brand Patagonia also makes food? They sell a wide range of items from bison sticks to tins of sardines, crackers for charcuterie boards and more.
Grams of protein: 8 | Quantity: 12 per box | Flavors: Original, jalapeño, ranch
What we like
Healthy alternative to beefHas unique flavors
Something to note
Not widely available in-store
There are few days that rival the excitement of birthdays and Christmas. However, the days that Witonsky and I receive a package with meat sticks in them give those holidays a run for their money.
While I prefer the ranch offering for a bit of added flavor, each one is designed to be consumed in moments where you need recovery, a portable snack or a good-for-you option with little-to-no sugar.
Add a spoonful of protein to your morning yogurt or overnight oats.
Grams of protein: 13 per 2/3 cup | Size: 8 oz | Quantity: Available in individual or 3-packs | Flavors: Honey almond, peanut butter
What we like
High protein, low sugar count
Something to note
Low serving count per bag
“My hands-down favorite work breakfast is some kind of cereal (oatmeal, granola, muesli), so was excited to try this new kind from Magic Spoon,” says Witonsky. “The biggest draw for me was the protein — it has 13 g per serving — and the low sugar content. The granola was just sweet enough, especially served with milk and berries, though there was a bit of an artificial taste.”
These shakes are easy to grab on your way out the door.
Grams of protein: 30 | Size: 11.5 fl oz | Amount per pack: 12 bottles
What we like
Not thick or chalkyCan be had solo or with coffeeLots of flavor offerings
These are another favorite of Stewart’s. “I love to get a big pack of these at Costco and keep them on hand for when my fiancé and I are in a rush and just need something quick as we’re running out the door,” she says. “We also like to make protein coffees so we’ll use these instead of traditional creamer and it tastes just as good!”
We’re big fans of beef sticks here at Shop TODAY, and this variety pack has made our list of faves. It’s perfect for a midday pick-me-up.
Grams of protein: 6 | Quantity: 12 per package; 4 of each flavor | Flavors: BBQ beef, original, uncured bacon and pork, uncured pepperoni and turkey
What we like
Comes with variety of flavors
Something to note
Might feel slimy, hard to chew
These bite-sized beef sticks provide the perfect amount of protein for a post-lunch snack to carry you through the rest of the work day. They’re available in three flavors our editors love (and devoured in a short amount of time!)
With a witty fitness-inspired name, this bar is easy to pack into any gym back for a pre- or post-workout fuel session.
Grams of protein: 15 | Quantity: 12 bars per box | Flavors: Hazelnut and nougat, birthday cake, peanut butter, chocolate dough, more
What we like
Creamy, slightly sweetSoft texture
Something to note
Prone to melting in the heat
“The texture is soft and not chewy, it’s slightly sweet and doesn’t leave any crumbs behind,” says writer Jannely Espinal, who admits that this specific protein bar was the one that convinced her to consider them as a post-run snack.
They have a plant-based ingredient list that will “drive your taste buds nuts,” according to the brand.
This protein bar combines high protein content with a coconut-forward flavor that shines through. The brand recommends eating it before or after the gym.
Grams of protein: 15 | Quantity: 12 bars per box | Flavors: Chocolate chip, snickerdoodle, coconut, birthday cake, matcha, peach, more
What we like
Low sugar contentNot too sweet
“The bar is made with organic coconut oil and the flavor definitely comes through,” says social video producer Anita Chomenko, who adds that the texture is similar to a Rice Krispies Treat.
She enjoys the variety of flavors these bars are available in, playing to both sweet and savory taste buds.
For a protein snack that’s reminiscent of your favorite childhood sweet, turn to these nutritious gummies.
Grams of protein: 15 | Quantity: 12 pouches per package; about 15 gummies per package | Flavors: Watermelon
What we like
Travel-friendly packaging
Something to note
Only one flavorNot widely available
“My husband recently got into Good Gummies and I usually steal a few when he breaks them out,” says senior partnerships editor Francesca Cocchi Zabloudil. “We both love sour gummy candy, so it’s nice to have an option with some nutrition benefits.”
Nicknamed “liquid gold” by the brand, this protein powder utilizes cow colostrum as one of its main ingredients.
Grams of protein: 24 per serving | Size: 36.7 oz | Flavors: Strawberry crème, vanilla bean, creamy chocolate, maple cinnamon
What we like
Delicious flavorsEasy to incorporate into diet
Something to note
Not widely available in-store
“Sometimes after dinner or in the afternoon — if I need something that’s going to keep me full until my next meal — I just mix some protein powder with water or almond milk,” says writer Emma Stessman. “I’ve been loving the Ballerina Farm powders because the flavors taste like real chocolate and vanilla, instead of artificial versions. And it’s by far the easiest one to mix into water that I’ve found! You don’t even need a blender bottle, I just do it right in a mug and it’s super smooth.”
I’ve personally been particularly obsessed with the strawberry crème flavor, as it tastes exactly like a strawberry milkshake. Next on the wish list: a Ninja Creami to make legitimate sweet treats with this protein powder!
Frequently asked questions
Why is protein important to include in your diet?
Protein works to maintain muscle mass in the body and ensure adequate growth, according to a 2019 article published in the academic journal “Nutrients.” Neglecting to incorporate protein in your diet can cause decreased physical strength and have a negative impact on your metabolism, according to Kishner.
What types of protein should you be prioritizing?
Kishner says that “complete proteins” are the kinds you want to be consuming, as they include “all nine essential amino acids that the body cannot produce on its own.”
According to the Cleveland Clinic, the nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Since our body does not naturally produce these amino acids, we must seek them from external sources like the foods we eat.
You can find these essentials in poultry, beef, fish, eggs, dairy products and whey protein, according to Kishner. The protein is considered “incomplete” if it lacks one of the nine, she explains.
Cardel says individuals should be opting for “lean, nutrient-dense options” that will keep you fuller, longer. These look like: “fish, beans, lentils, eggs, tofu and poultry, that deliver much more than just protein,” according to Joy Bauer, a registered dietitian nutritionist and nutrition contributor for the TODAY Show. She says these proteins “also supply important vitamins, minerals and healthy fats.”
For example, when eating salmon, you’re not only receiving adequate protein, but you’re also consuming omega-3 fatty acids. With a sirloin steak, you’re receiving iron on top of protein. This “variety is key when choosing proteins,” says registered dietitian nutritionist, Frances Largeman Roth.
Bauer agrees, saying that “mixing different sources keeps meals exciting and ensures you’re getting the full spectrum of nutrients your body needs to thrive.”
Cardel also encourages consumers to “try to limit heavily processed protein sources that are high in saturated fats, sodium or added sugars, such as deli meats, fried meats or protein bars and shakes with long ingredient lists and little nutritional value beyond the protein.”
Where do you get protein from if you’re vegan or vegetarian?
Kishner says lentils, beans, nuts, peas, seeds, nutritional yeast and whole grains fall within the complete protein category as well.
“To ensure adequate intake — whether from animal or plant sources — it’s helpful to include a diverse range of protein-rich foods regularly and spread them evenly across meals,” she advises.
For this article, we interviewed expert sources to help cut through the noise surrounding the topic of protein. We also polled editors on their favorite protein snacks, and included ones that fit the framework set by the experts we interviewed.
As an editorial team, we independently create content and determine coverage based on research, reporting and what we think TODAY.com readers would like to read about. The goal of our content is to provide a service and inform readers who are on the hunt for the latest products to help make their life better. Items are sold by retailer, not TODAY. Pricing and availability are accurate as of publish time.
Joy Bauer is a registered dietitian nutritionist and a nutrition contributor for the TODAY Show. She was recently on TODAY to share her favorite summertime snacks. Michelle Cardel is a chief nutrition officer at Weight Watchers, a registered dietitian and an obesity and nutrition scientist. She recently appeared on TODAY to highlight winners from the WeightWatchers Awards. Gabrielle Kishner is a registered dietitian nutritionist based in New York City. She mostly works one-on-one with clients to form long-lasting nutrition goals. Frances Largeman Roth is a registered dietitian nutritionist, New York Times bestselling author and formerly served as the food and nutrition director at Health magazine. She previously spoke with TODAY.com on the food you should be incorporating into your diet for better brain health.