You shouldn’t need to supplement much more than say 20% of protein requirements, which works out to less than one whey scoop per day. It’s not too difficult to make the protein requirements until one is on a fairly severe cut. The grams per kilogram ratio is a starting point; 115g for a 70kg individual is towards the lower end, when consulting most fitness related materials; there are studies that say there’s lower requirements, but there are usually some caveats. The recommendations often thrown out for 2.2-3g/kg are to the higher end, and that’s where you’re going to need to supplement.

Every main meal (dinner) should include a significant meat portion. Dairy and eggs in other meals. For example myself, I eat a (large) bowl of oatmeal made with milk, two-four eggs and a few slices of bread for my first meal, a portion of chicken (about 120g - 1/2 a breast) and potatoes or rice for dinner, and a portion of yogurt and some muesli before bed (and vegetables and fruits). I get 3200cal and 150g protein out of that, and maintain my body weight about 75kg.

Consider using MacroFactor, which makes recommendations based on peer reviewed literature. It’s the best one I’ve used. I’m not affiliated in any way; it’s just so much better than MFP. I’ve also heard good things about the RP Strength Diet App. They’re a good resource in general. Be wary of influencers who speak in absolutes - absolute statements get views on TikTok, but don’t reflect reality.

The good news is that about 80 Gramms of protein per day are enough to sustain your muscles.

Do you separate in a bulking and a leaning phase? If so, the leaning phase demands even more protein to protect your muscles from degrading.

In my (short) experience and for natural fitness 1,5ish intake should be enough, but I’m open for other inputs.

Your body can process about 25-30 gramms of protein every 2 hours. A protein rich breakfast and two isolate shakes could already deliver about 75 grams of protein. Combined with a regular diet this should be enough to boost you up beyond 100.

A good source of information is Proteins in sports nutrition Position of the working group sports nutrition of the German Nutrition Society (DGE). They even list some example foods and their protein ratio.