Protein is essential for muscle repair, immune function, hormone production and satiety. The recommended range is 1.2–2.2g per kg of body weight depending on activity level. Most people need more protein than they think.
Consult a healthcare professional before starting any diet plan.
Protein is essential for muscle repair, immune function, hormone production, and satiety. It's made up of amino acids — nine of which are essential (your body can't produce them, so you must get them from food).
Research shows that higher protein intake helps with: weight management (protein is the most satiating macronutrient), muscle preservation during weight loss, muscle growth when combined with resistance training, and stable blood sugar levels.
Sedentary adults: 0.8–1.0 g per kg of body weight — the minimum to prevent deficiency.
Active adults (3-5 days/week): 1.2–1.6 g per kg — supports muscle repair and recovery.
Athletes / muscle building: 1.6–2.2 g per kg — optimal for muscle growth.
Weight loss: 1.6–2.0 g per kg — helps preserve muscle while in a calorie deficit.
Animal: Chicken breast (31g/100g), eggs (13g/100g), Greek yogurt (10g/100g), salmon (20g/100g), cottage cheese (11g/100g)
Plant: Tofu (8g/100g), lentils (9g/100g), chickpeas (9g/100g), quinoa (4g/100g), edamame (11g/100g)
Consult a healthcare professional before starting any high-protein diet, especially if you have kidney conditions.
Log meals by photo, see daily protein intake, get personalized recommendations.
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