Protein Basics
The most important macronutrient for body composition. How much you need, where to get it, and why it matters more than any other dietary variable.
Why Protein Matters Most
Of all nutrition variables, protein intake is the single most impactful for body composition. It builds and preserves muscle, keeps you full, and has the highest thermic effect of any macronutrient — your body burns roughly 20-30% of protein calories just digesting it.
If you only control one thing about your diet, make it protein. You can be imprecise with carbs and fats and still get good results. But consistently under-eating protein will hold you back regardless of how dialled-in everything else is.
How Much Do You Need?
0.8g/kg
General health
Minimum RDA — enough to not be deficient, not optimal for body composition or training.
1.6–2.2g/kg
Active / training
The well-supported range for muscle building and preservation. Where most active people should aim.
2.0–2.2g/kg
Fat loss (deficit)
Aim for the higher end to preserve muscle while losing fat. Protein becomes even more important in a caloric deficit.
Practical Examples (at 1.6–2.2g/kg)
Note: If significantly overweight, use lean body mass or goal weight for calculation rather than current body weight.
Best Protein Sources
Animal
- Chicken breast~31g per 100g
- Eggs~6g each
- Greek yogurt~10g per 100g
- Salmon~25g per 100g
- Lean beef~26g per 100g
Plant
- Tofu~8g per 100g
- Lentils~9g per 100g cooked
- Chickpeas~9g per 100g
- Tempeh~19g per 100g
- Edamame~11g per 100g
Supplements
- Whey protein~25g per scoop
- Casein~24g per scoop
- Plant protein blend~20–25g per scoop
Note: You don't need supplements. They're just convenient. Whole food sources are perfectly fine — a shake is useful when you're short on time or struggling to hit your target.
Practical Tips
Anchor every meal with protein
Plan meals around the protein source first, then add carbs and veg around it. This ensures you hit your target without scrambling at the end of the day.
Front-load if needed
If you struggle to hit targets, eat more protein at breakfast and lunch when willpower is higher. Don't leave it all for dinner.
Prep protein in bulk
Cook chicken, boil eggs, buy pre-cooked options. Having protein ready removes the biggest barrier to hitting your numbers.
Protein is forgiving on timing
Total daily intake matters far more than meal timing. Don't stress about the "anabolic window" — it's largely irrelevant for non-competitive athletes.
Track for 2 weeks
Most people overestimate their protein intake. Track honestly for 2 weeks to see where you really stand, then adjust.
Common Myths
"Too much protein damages your kidneys"
No evidence of this in healthy individuals. This concern comes from studies on people with pre-existing kidney disease.
"You can only absorb 30g per meal"
Your body can absorb far more. The 30g number is about maximal muscle protein synthesis per meal, but total daily intake matters more than per-meal amounts.
"Plant protein is incomplete"
Most plant proteins have all essential amino acids, just in different ratios. Eating varied plant sources across the day covers all bases easily.
"You need protein immediately after training"
Total daily protein matters more. Having protein within a few hours of training is fine. There's no need to rush a shake in the locker room.
If You're New
Start by adding a protein source to every meal. Don't count grams yet. Just make sure every meal has something — eggs, chicken, yogurt, tofu, fish. Build the habit first.
If You're Training
Aim for 1.6-2.2g per kg. Track for a couple weeks to see where you stand. Most people are surprised how low they are. Small adjustments — an extra egg, a yogurt snack — add up fast.
If You're in a Deficit
Protein is even more important when losing weight. It preserves muscle, keeps you full, and prevents the "skinny fat" result of losing weight without enough protein. Aim for the higher end of the range.