Why protein matters most
Protein builds and repairs muscle, supports immune function, makes enzymes and hormones, and keeps you full longer than carbs or fat. It also has the highest thermic effect — your body burns about 20–30% of protein's calories just digesting it. For anyone trying to lose fat or build muscle, protein is the priority.
How much do you need?
| Goal | Protein per kg |
|---|---|
| General health (sedentary) | 0.8–1.0 g |
| Active / fat loss | 1.2–1.6 g |
| Building muscle | 1.6–2.2 g |
Use the protein calculator for a target based on your weight and goal.
Best protein sources
- Animal: chicken breast, turkey, lean beef, fish, eggs, Greek yogurt, cottage cheese, whey protein
- Plant: tofu, tempeh, edamame, lentils, chickpeas, black beans, seitan, pea protein
Animal proteins are "complete" (all essential amino acids). Plant eaters can easily get everything by combining a variety of sources across the day.
Timing and distribution
Total daily protein matters most, but spreading it across 3–4 meals of 25–40 g each maximizes muscle protein synthesis. A protein-rich breakfast also improves fullness and appetite control for the rest of the day.
Practical tips
- Anchor every meal around a protein source.
- Keep quick options on hand: Greek yogurt, eggs, jerky, protein powder.
- If you train, include protein within a few hours of your workout.