Why protein matters

Protein is the building block your body uses to repair tissue and maintain muscle. It is also the most filling of the three macronutrients, so meals built around a protein source tend to keep you satisfied for longer. Whether your goal is losing weight, building muscle, or simply feeling better day to day, getting enough protein is one of the most reliable habits you can build.

How much protein you need

A practical way to estimate protein is per kilogram of body weight. Less active people often do well around 1.2 g/kg, regularly active people around 1.6 g/kg, and people training to build muscle around 2.0 g/kg. That is exactly what the calculator above uses — multiply your weight by the factor that matches your routine.

Spreading that total across your meals — roughly a quarter at each of four meals or snacks — makes the target easier to reach and keeps your energy steadier than packing it all into one sitting.

Good sources of protein

• • Lean meats and poultry like chicken and turkey.
• • Fish and seafood such as salmon, tuna, and shrimp.
• • Eggs and dairy, including Greek yogurt and cottage cheese.
• • Plant sources like tofu, beans, lentils, and edamame.
• • Nuts, seeds, and protein-forward snacks to fill small gaps.