Here's how to calculate your ideal protein intake and signs you may have gone overboard, according to dietitians. But even for athletes with high energy and protein needs, it isn't recommended to consume more than 1 gram of protein per pound of body weight, Jones says. If you're a true math nerd, you can calculate your minimum protein needs by multiplying your body weight in pounds by 0.36 or using this protein calculator. For context, one hard-boiled egg is roughly six grams of protein, one chicken breast contains 28 grams of protein per three-ounce serving, an ounce of pistachios will fuel you up with six grams of protein, and ⅓ cup of hummus is equivalent to four grams of protein. Experts are divided on how much protein is "too much" numbers-wise—some say you definitely shouldn't exceed one gram of protein per pound, and others might recommend it.