How much protein do you really need to eat to hit your daily goal?

“The average person should try to eat 0.8 grams of protein per kilogram of body weight. To calculate this, take your weight in pounds, divide that by 2.2 and then multiply that number by 0.8,” Alexis Supan, a registered dietitian with Cleveland Clinic, said.

Along with the general guidelines based on weight, Supan said the amount you need at the end of the day can vary depending on your activity level and age.

For example, exercise enthusiasts and older adults may need more protein because it helps build and repair muscle.

Protein can also make you feel fuller longer and boost both your metabolism and immune function.

Some good sources of protein to help you reach your daily goal include beans and lentils as well as chicken and turkey.

With this in mind, Supan said it’s important to plan out what your protein is going to be for each meal.

“For breakfast, eggs or Greek yogurt could be a good protein choice,” Supan said. “If you’re having a salad for lunch, think about what protein is going to go on there – whether it’s chickpeas, tuna or grilled chicken.”

Although Supan recommends getting your protein through whole foods, an occasional protein shake can be OK if you’re in a time crunch.