How much protein do you actually need?

Start with your body, not a generic chart

The classic 0.8 g per kilogram figure was set to prevent deficiency, not to help you build or keep muscle. If you train, or you’re eating in a calorie deficit, you need more.

A practical range for active people is 1.6 to 2.2 g per kilogram of bodyweight. Leaner goals sit at the top of that range, because protein protects muscle while you lose fat.

Protein is the one macro worth being slightly generous with.

Spread it across the day

Your body uses protein best in doses of roughly 25–40 g at a time. Four balanced meals beats one giant steak at night. Shulah’s food diary shows your running total live, so you can see the gaps before dinner.

Whole foods first, eggs, dairy, chicken, fish, legumes, and a shake only to top up. Hitting the number consistently matters far more than the source or the timing.

The takeaway

Pick a number in the 1.6–2.2 range, split it across your meals, and stay consistent for a few weeks. Let the diary do the maths while you build the habit.