How to use this quiz
Answer 6 questions covering diet type, activity level, fitness goal, protein awareness, meal-planning habits, and self-reported intake. Each is scored 0-3 (total 0-18). Be honest on the intake question — most people overestimate. The hint anchors (chicken breast ~31g, egg ~6g, Greek yogurt ~20g per cup) help calibrate your self-estimate, which is the single most easily misjudged answer.
What your result means
Score 8 or below likely falls short; 9-14 is borderline; 15+ likely meets needs. Two reference numbers matter most: the RDA minimum of 0.8g per kg of body weight is enough to prevent deficiency in sedentary adults, but active people and anyone building or preserving muscle benefit from 1.6-2.2g per kg. Vegans and vegetarians score lower because plant proteins are often incomplete — combining legumes with grains across the day closes the amino-acid gap. Distribution also counts: spreading protein across 3-4 meals of 25-40g each triggers muscle protein synthesis more effectively than one or two large meals.
When to trust it
This quiz estimates likelihood, not your actual intake — self-report is biased, and the diet/activity scoring is rough. The most reliable next step is tracking intake for one week in a nutrition app and comparing the total against 0.8-2.2g per kg of your body weight. Protein targets shift for kidney disease, diabetes, pregnancy, lactation, and older adults (who need more to prevent sarcopenia); in those cases, work with a registered dietitian rather than self-prescribing.
Frequently Asked Questions
Should I track my protein intake?
Track for 1-2 weeks if any of these apply: you're over 50 (anabolic resistance means requirements rise), you're losing weight (protein protects muscle in a deficit), you're vegetarian or vegan (plant sources are less concentrated), or you suspect you're low. Most people who eat meat at two meals a day are fine and tracking forever adds stress without benefit. The quiz screens the risk factors; tracking is only the follow-up when the screen flags one.
How do vegetarians hit protein targets without meat?
The workhorses: lentils, chickpeas, black beans, tofu, tempeh, edamame, Greek yogurt, cottage cheese, eggs, and quinoa. Two practical rules make it easy — put a protein source in every meal rather than one giant dinner portion, and don't rely on 'protein-adjacent' foods (nuts and regular bread contribute less than people think). A vegetarian who plans around legumes and dairy hits typical targets without powders; vegans usually benefit from one.
Is more protein always better?
No. Beyond roughly 0.7-0.8g per pound of body weight (1.6-1.8 g/kg), additional protein shows diminishing returns for muscle and just becomes expensive energy. Very high intakes crowd out other foods and, in people with existing kidney disease, add load the kidneys don't need — though the evidence that high protein harms healthy kidneys is weak. The sweet spot for most active adults is well below where supplements would push you.