Depends im almost sure im off but someone can give you this number later. I think 33 grams per serving and say you way 200lbs and only 180 is lean muscle body weight you need 5 and a half servings of chicken then to equal one gram many people go up to 2 grams so figure 11 servings for your day. Protien shakes are used so you can get that extra 50+ grams into your diet. Im using chicken as an example you can switch it up with tuna and stuff just need to change the grams per serving.