The Truth About Protein: How Much Do You Actually Need?
Cut through the bro-science. Here's what the research actually says about optimal protein intake for your specific goals.
General Recommendations
Per kilogram of bodyweight per day
Sedentary
Minimum for basic function
Active / Regular Exercise
Supports recovery and performance
Muscle Gain
Maximizes muscle protein synthesis
Fat Loss
Preserves muscle in a calorie deficit
Why Protein Matters
Three reasons most people under-eat it
Preserves Muscle During Fat Loss
Without adequate protein, your body breaks down muscle for energy during a calorie deficit.
Increases Fullness (Satiety)
Protein is the most satiating macronutrient — it reduces hunger hormones and keeps you full longer.
Boosts Metabolism
Protein has a high thermic effect — your body burns 20–30% of protein calories just digesting it.
Distribution Matters
Spread it across your day for best results
Aim for 20–40g per meal across 3–5 meals. Your body can only use so much protein at once for muscle synthesis — spreading it out maximizes results.
High-Quality Sources
Complete proteins your body can actually use
Animal
Supplements
Plant-Based
Bottom Line
More isn't always better — but most people under-eat protein. Hit your target consistently and you'll notice the difference in energy, body composition, and recovery within weeks.