How much protein you need
Research supports roughly 1.6–2.2 grams per kilogram of body weight for active people. Sedentary adults need less (~0.8–1.2 g/kg); those losing fat or building muscle do best near the top of the range.
Why protein matters most
- Keeps muscle when you're in a calorie deficit.
- Builds muscle when training in a surplus.
- Keeps you full — the most satiating macro, making any diet easier.
- Costs more to digest — a slightly higher thermic effect than carbs or fat.
Good protein sources
Chicken, fish, eggs, lean beef, Greek yogurt, cottage cheese, tofu, tempeh, lentils, beans, and protein powder. Spread protein across 3–4 meals of ~25–40 g for best results.
Limitations
The 1.6–2.2 g/kg range reflects position stands from sports nutrition bodies such as the International Society of Sports Nutrition for people who train regularly — it is higher than the general population dietary reference intake, and individual needs still vary with training volume, age, and total calorie intake.