Protein is one of the most useful tools in your nutrition plan. It supports muscle repair, improves satiety, helps maintain lean mass in a calorie deficit, and makes recovery easier when training hard.
Don't want to read anymore? 2g of protein per kg of body weight per day is probably more than enough for most people.
Start with the minimum, not the myth
If you are lifting regularly, a reasonable starting point is around 1.6 to 2.2 grams of protein per kilogram of body weight per day. That is the range most people can use without overcomplicating things.
For somebody who weighs 75 kg, that is roughly 120 to 165 g of protein per day. That is enough to support training adaptations without turning the diet into a spreadsheet exercise.
Use the target to support the goal
- General health / maintenance: 1.6 g/kg is a solid baseline.
- Strength & hypertrophy: 1.8 to 2.2 g/kg is a strong range.
- Fat loss: 2.0 to 2.4 g/kg can help preserve lean mass while dieting.
Protein quality matters
It is not just about hitting a number. It is about making sure you are eating protein that actually contributes to recovery and muscle retention. Prioritise complete protein sources such as lean meats, fish, eggs, Greek yoghurt, cottage cheese, tofu, tempeh, and legumes.
Whole foods should be the base. Supplements can help, but they are not essential if the diet is already strong.
“Protein is not magic. It is simply the nutrient most directly tied to recovery, performance, and body composition when the rest of the plan is in place.”
How to distribute it
Spreading your intake across the day is generally more effective than eating one huge protein hit. Aim for 25 to 40 g per meal, depending on body size and appetite. That gives your body a more consistent amino acid supply throughout the day.
This also makes the diet easier to manage, because you are not trying to cram everything into one or two meals. Don't overthink it though, just focus on hitting your target.
Do not make it complicated
Most people do not need a perfect formula. They need a consistent pattern. Hit your protein target by default, eat enough total calories to support the goal, and let the rest of the diet do its job.
If you can do that consistently, you will get more out of your training than if you chase every micro-detail. That is the real advantage.
The law of averages
Don't panic if you don't hit your protein target every day. As long as you're hitting it over the course of a week, you're on the right track. Same thing applies to calories!
