Goal
High-protein eating
How much protein is worth aiming for, how to spread it across the day, and the recipes that get you there without eating chicken and rice forever.
What counts as high protein
The official minimum for adults is 0.8 g of protein per kilogram of body weight. That figure prevents deficiency; it is not a target for people who lift, run or are trying to lose fat without losing muscle.
Sports nutrition bodies generally recommend 1.4–2.0 g per kg for people who exercise, and research on resistance training finds the benefit levels off at around 1.6 g per kg for most people. For an 80 kg person that is roughly 130–160 g a day.
Why it helps
Protein is the most filling macronutrient per calorie, which makes a calorie deficit easier to live with. It is also the raw material for muscle repair, so keeping it high protects muscle while you lose weight and supports growth when you are eating more.
How to actually hit it
Decide the protein for each meal first and build the rest of the plate around it. Three meals of 35–40 g and a 20–30 g snack lands most people on target.
On this site, sort any search by “Protein per calorie” to find the recipes that give you the most protein for the fewest calories, and use the planner’s “fits what’s left” to fill the last meal of the day.
Worth knowing
- If you have kidney disease, talk to your doctor before raising your protein intake.
- More is not better without limit: going far beyond about 2.2 g per kg adds calories without a proven extra benefit.
- Protein powder is a convenience, not a requirement.
Common questions
Do I need to eat protein straight after training?
Total protein across the day matters far more than the exact timing. A protein-containing meal within a few hours either side of training is plenty.
Can I hit a high-protein target as a vegetarian?
Yes. Dairy, eggs, tofu, lentils, beans and protein powder all count. It usually takes a little more planning and slightly more calories.
Sources
- Morton et al. (2018): protein supplementation and resistance training, meta-analysis
- International Society of Sports Nutrition (2017): position stand on protein and exercise
- PROT-AGE Study Group (2013): protein intake in older people
- Devries et al. (2018): higher-protein diets and kidney function in healthy adults, meta-analysis
General information, not medical or dietary advice. Speak to a doctor or registered dietitian about your own situation.
