Why is protein so important?
Protein isn't just for bodybuilders. It's the essential macronutrient for practically every process in the body: repairing tissue, producing enzymes and hormones, supporting the immune system, and yes, building and preserving muscle mass.
When you're in a caloric deficit trying to lose fat, protein is what keeps your body from using muscle as an energy source. And when you're in a surplus trying to build muscle, it's the raw material it's built from.
💡 Protein is also more satiating than carbs and fat. Eating enough protein naturally reduces appetite, which makes it easier to maintain a caloric deficit without going hungry.
How much protein do you need based on your goal?
The short answer: between 1.6 and 2.2 grams per kilogram of body weight per day for most active people. But the exact range depends on your goal:
| Goal | Recommended protein | Example (70 kg) |
|---|---|---|
| Maintenance / general health | 1.2 – 1.6 g/kg | 84 – 112 g/day |
| Fat loss | 1.6 – 2.2 g/kg | 112 – 154 g/day |
| Muscle gain | 1.8 – 2.2 g/kg | 126 – 154 g/day |
| Body recomposition | 2.0 – 2.4 g/kg | 140 – 168 g/day |
These ranges are backed by multiple meta-analyses and are the ones most registered dietitians use in current clinical practice.
What if you exercise a lot?
If you train with weights 4 or more times a week, aim for the upper end of your range. Strength training increases muscle protein synthesis, but it also accelerates breakdown — you need more protein to keep the net balance positive.
For high-performance athletes or people in an intense bulking phase, some studies suggest going up to 2.4 – 3.0 g/kg, although additional benefits above 2.2 g/kg are marginal for most people.
The best protein sources
Not all protein is equal. Animal sources have a complete amino acid profile and higher bioavailability, but combined plant sources can also meet all your requirements:
Animal sources
- Chicken breast — 31 g of protein per 100 g
- Canned tuna — 26 g per 100 g, affordable and convenient
- Eggs — 6 g per egg, with all essential amino acids
- Cottage cheese — 11–14 g per 100 g, high in casein
- Salmon — 25 g per 100 g, also rich in omega-3
Plant sources
- Firm tofu — 17 g per 100 g
- Edamame — 11 g per 100 g cooked
- Lentils — 9 g per 100 g cooked
- Tempeh — 19 g per 100 g, fermented and very digestible
- Pea protein powder — 20–25 g per serving
Can you eat too much protein?
In healthy people with normal kidney function, consuming up to 3 g/kg/day doesn't appear to have adverse effects according to current evidence. The myth that "protein damages the kidneys" only applies to people with pre-existing kidney disease.
That said, eating more protein than necessary has diminishing returns: beyond a certain point, the excess is simply used as energy and doesn't contribute further to muscle synthesis.
🎯 Practical rule: if you're struggling to hit your protein target, add a scoop of protein powder or a protein-rich snack between meals. If you're already getting there with whole food, there's no need to supplement.
How to distribute protein throughout the day
Distribution matters almost as much as the total amount. Studies show the body makes better use of protein synthesis when you consume between 20 and 40 g of protein per meal, spread across at least 3–4 meals a day.
This means it's better to split 160 g of protein into 4 meals of 40 g each than to try to fit it all into one sitting.
Do you know how much protein you're actually eating?
Most people underestimate or overestimate their intake. With Comeloia you can log your meals with a photo and see your macros instantly.
Summary: what to remember
- Aim for 1.6 – 2.2 g of protein per kg of body weight per day.
- If you're losing fat, go for the upper end to preserve muscle.
- Spread protein across 3–4 meals of 20–40 g each.
- Prioritize high-quality sources: chicken, eggs, fish, dairy, legumes.
- Don't obsess over the exact number — consistency matters more than perfection.
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