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NutritionFeatured

How much protein can your body actually use in one meal?

The 30-gram ceiling gets repeated everywhere. We went back to the absorption studies to find out where the number came from — and what it really means for how you plan your day.

Arjun5 min read

Fresh off the counter

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How much protein do you need?

Your goal

Aim for roughly

84–112g

of protein a day

That's about 25 g per meal across 4 meals.

Why these numbers? →

A general guide for healthy adults, not medical advice. If you have kidney disease or diabetes, or are pregnant, ask your doctor first.

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