Calculate how many grams of protein you need per day based on your weight, goal and activity level.
Your body can absorb all the protein you consume. The '30g per meal' myth refers to the maximum for stimulating muscle protein synthesis per meal, not total absorbed.
Not necessarily. Shakes are a convenience tool. You can meet your needs with foods like chicken, eggs, Greek yogurt, lentils and tofu.
Protein itself doesn't make you fat. It is the most satiating macronutrient with the highest thermic effect (your body spends 20-30% of its calories just to digest it).