How Much Protein Do You Actually Need?
For general health the recommended baseline is about 0.8 grams of protein per kilogram of body weight, but that figure is a floor for avoiding deficiency — not the target for someone training or losing fat. Active people and those in a calorie deficit do best between 1.6 and 2.2 grams per kilogram, a range supported by multiple reviews of resistance-training research. Higher protein protects muscle, blunts hunger, and has a higher thermic effect, meaning your body burns more energy digesting it than it does carbs or fat.
Best Sources of Protein
Complete proteins — those containing all nine essential amino acids — include lean meat, poultry, fish, eggs, and dairy. Plant eaters can hit the same target by combining sources such as beans, lentils, tofu, tempeh, soy, and whole grains across the day. Spreading protein across three to four meals, rather than loading it all into dinner, helps your body use it more effectively for muscle repair.
Can You Eat Too Much Protein?
For healthy adults, high-protein diets are well tolerated and have not been shown to harm kidney function. The practical limit is usually appetite and balance — eating so much protein that you crowd out the carbs and fats your body also needs. If you have existing kidney disease, check with your doctor first. Otherwise, use your calculated target as a daily goal and build meals around it with our meal plan generator.