The short answer
For active people, research supports about 1.6–2.2 grams of protein per kilogram of body weight per day. Sedentary adults need less (~0.8–1.2 g/kg). If you're losing fat or building muscle, aim for the higher end. Get your personal number with the protein calculator.
Why protein matters so much
- Preserves muscle when you're eating in a calorie deficit, so you lose fat, not muscle.
- Builds muscle when you train and eat enough.
- Keeps you full — it's the most satiating macro, which makes any diet easier.
- Has a higher thermic effect — your body burns more digesting protein than carbs or fat.
Timing and distribution
Total daily protein matters most, but spreading it across 3–4 meals of roughly 25–40 grams helps you build and maintain muscle more effectively than loading it all into one meal. Including some protein at breakfast also helps control appetite through the day.
Best protein sources
Animal: chicken, turkey, fish, lean beef, eggs, Greek yogurt, cottage cheese, milk. Plant: tofu, tempeh, lentils, beans, chickpeas, edamame, seitan. Protein powder (whey or plant) is a convenient top-up, not a requirement.
Is too much protein dangerous?
For healthy people, higher-protein diets are safe and don't harm the kidneys. Extremely high intakes simply offer no extra benefit. If you have kidney disease or another medical condition, follow your doctor's advice.