Protein requirements depend on whether you work out or not and how strenuous your workouts actually are. Your average desk-bound male requires just 0.36 grams of protein per pound of body weight per day. But exercise can nearly double those requirements. General guidelines are between 0.5 and 0.7 grams of protein per pound of body weight to build muscle mass. Protein shakes are a very good way to add protein without a lot of fat. Muscle Milk (Cookie and Cream) made with water and ice tastes like a vanilla milk shake. As you gain more muscle, your body will burn more calories even while sedentary.