How much protein you actually need — and the easiest ways to hit it every day.
Protein is the one macronutrient most people under-eat — and it quietly decides how much muscle you keep, how full you feel, and how well you recover between sessions. The good news: hitting your target is simpler than the internet makes it sound.
How much do you actually need?
For anyone training regularly, aim for roughly 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. A 70 kg person lands somewhere around 110–150 g. That's a target, not a rule — being consistent at the lower end beats chasing the high end for two days and forgetting about it.
Spread it across the day. Three to four meals with 30–40 g of protein each is far easier to digest, and to actually eat, than trying to cram it all into dinner.
Build the plate
Start every meal with the protein, then build around it. A palm-sized portion of chicken, fish, eggs, paneer, lentils, soy or Greek yoghurt anchors the plate. Add a fist of carbs for training energy and a couple of handfuls of vegetables for fibre and micronutrients.
Struggling to hit the number on a busy day? Keep two easy wins on hand — a tub of Greek yoghurt and a quality whey or plant protein. Each adds 20–25 g in seconds.
The takeaway
Don't overthink it. Anchor every meal with a protein source, eat it across the day, and keep one fallback option for when life gets busy. Do that most days and the results take care of themselves.
