How Much Protein Do I Need to Eat?
A simple, practical guide to setting a protein target that supports strength, recovery, and body composition without overcomplicating your diet.
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Fueling Performance
Nutrition Hub
Nutritional principles built for muscular recovery, body composition, and sustained energy without obsessive micro-management.
Essential Reading
Featured Guides
Start with these foundations before exploring more specific nutritional frameworks.
Calorie Deficit or Surplus?
How much you need to eat to achieve your goals.
Coming soon
Best High-Protein Foods
The best foods you can eat to hit those protein targets. For all dietary preferences.
Coming soon
Nutritional Data Matrix
Macronutrient Baseline Standards
Evidence-grounded daily intake ranges calculated per kilogram of total body weight.
| Training Phase | Protein (g/kg) | Protein (g/lb) | Dietary Fats | Carbohydrates | Caloric Balance |
|---|---|---|---|---|---|
| Maintenance | 1.8 – 2.2 | 0.8 – 1.0 | 0.7 – 1.0 g/kg | Balance of total daily energy | TDEE Equivalence |
| Fat Loss (Deficit) | 2.2 – 2.6 | 1.0 – 1.2 | 0.6 – 0.8 g/kg | Centred around training windows | 300 – 500 kcal deficit |
| Hypertrophy (Surplus) | 1.8 – 2.2 | 0.8 – 1.0 | 0.8 – 1.1 g/kg | High — to fuel glycogen stores | 200 – 350 kcal surplus |
Pantry Essentials
High-Yield Protein Staples
Poultry, Lean Beef & Fish
Chicken breast, 5% extra-lean minced beef, and tuna. Complete protein (amino acids) profiles, great for most people.
Coming soonGreek or Skyr Yoghurt, Eggs & Cottage Cheese
Convenient zero-cook protein staples packed with casein and micronutrients. Great for high-satiety evening snacks and morning meals.
Coming soonTofu, Tempeh, Lentils & Edamame
High-fibre, versatile plant sources that supply essential micronutrients and steady energy without heavy digestive load.
Coming soonProtein Shakes & Creatine Monohydrate
The only two fitness supplements backed by decades of gold-standard randomised clinical trials.
Coming soon