Protein is the one number most people underestimate. Not because they do not care, but because it is spread across the day in amounts that are hard to track. A rough, useful starting point for an active adult is around 1.2 to 1.6 grams of protein per kilogram of body weight. For a 65kg person, that lands somewhere near 80 to 100 grams a day.
The gap is usually between meals
Most people hit a decent amount at lunch and dinner. The shortfall shows up in the gaps, the 11am and the 4pm, where the default snack is something fast and starchy. That is the moment a 14g protein snack does real work. It is not a meal replacement. It is the difference between coasting to your next meal and crashing into it.
Quality matters as much as quantity
Fourteen grams from real ingredients behaves differently from fourteen grams engineered around a flavour system and a pile of refined sugar. We lead with the protein because we can prove it, and we keep added sugar to 2g so the number is doing its job instead of being cancelled out.
The takeaway is simple. Count your protein across the whole day, not per meal, and plug the afternoon gap on purpose. That is exactly what The Crunch is built for.