If I could get every client to nail one habit, it would be protein. It's the single most underrated lever in body composition — and most people eat far too little of it.
Why protein matters so much
- It builds and preserves muscle. Every training adaptation runs on protein.
- It keeps you full. Gram for gram, protein is the most satiating macronutrient — a huge advantage when you're dieting.
- It costs energy to digest. Your body burns more calories processing protein than carbs or fat.
The number
For anyone training to change their physique, aim for 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. If you weigh 80 kg, that's roughly 130–175 g.
Cutting fat? Stay near the top of that range — protein is what protects your muscle while you're in a deficit. You can see your personal target baked into the calorie & macro calculator.
How to actually hit it
The mistake is leaving protein to chance and "topping up" at dinner. Instead, anchor every meal around a protein source:
- Eggs, Greek yogurt, or a shake at breakfast.
- Chicken, fish, lean beef, tofu, or legumes at lunch and dinner.
- A protein-forward snack — cottage cheese, jerky, or a shake — to close any gap.
Spreading protein across 3–4 meals of 30–40 g works better than one giant serving at night.
You don't need to be perfect
You don't need to weigh every gram forever. Hit your protein target most days, train consistently, and your results will take care of themselves. The rest — carb timing, supplements, the fancy stuff — is rounding error by comparison.
Want a plan that makes hitting these numbers effortless around your schedule and tastes? Apply for coaching and let's build it.