Is a high-protein diet really necessary for the average office worker? I'm not talking about athletes or gym junkies; I mean someone who sits at a desk 8 hours a day and maybe walks 5,000 steps. Nutrition guides often set protein at 1.2-2 g per kg, but when I actually calculated my needs and looked at my normal meals, I was hitting 1.1 g/kg without any supplements. It made me wonder if protein powders and overpriced bars are just clever marketing for people who are already getting enough from rice, beans, eggs, and dairy.