 According to some of the latest findings, and you can also read Dr. Gabriel Lyons' book, Forever Strong, which kind of lays this out. I recommend it highly. She recommends a gram of protein for each pound of body weight. Also, the timing of it is important because let's say you're in a hurry in the morning and you have like a croissant or something like that, or you have a bowl of fruit, maybe with a little splash of yogurt on top or milk.