How Much Protein Do You Really Need? Science-Backed Guide

Why Protein Matters

Protein is essential for building muscle, repairing tissues, making enzymes, and supporting immune function. It's also the most satiating macronutrient.

Protein Needs by Goal

For Muscle Building

1.6 - 2.2g per kg of body weight

Spread across 4-5 meals

Consume within 2 hours post-workout

For Weight Loss

1.2 - 1.6g per kg of body weight

Preserves muscle during calorie deficit

Increases satiety

For Maintenance

1.0 - 1.2g per kg of body weight

Best Protein Sources

**Animal Sources**: Chicken, fish, eggs, beef, dairy

**Plant Sources**: Tofu, tempeh, legumes, quinoa

**Supplements**: Whey, casein, pea protein

Common Myths Debunked

Too much protein damages kidneys - False for healthy people

You can only absorb 30g per meal - False

Plant proteins are incomplete - False with variety