Protein needs depend on your goal: maintenance, fat loss, or muscle gain. A good starting point for most people is about 1.6–2.2 g per kilogram of body weight per day if you’re training regularly and want to build or keep muscle.
Spread intake across the day. Aim for 20–40 g per meal (or per shake) so your body has a steady supply. You don’t need to eat every two hours; three to four solid meals plus a snack or two is usually enough.
Prioritise whole foods—chicken, fish, eggs, legumes, dairy—and use shakes only when they help you hit the target without replacing real meals. If you have diabetes, pair protein with fibre and healthy fats to help with blood sugar and satiety.
Track for a week or two to see where you land, then adjust. More isn’t always better; consistency and total calories still drive results.