How much protein should you eat per day?

Protein is the most underrated of the three macronutrients. Yet it is critical for muscle repair, satiety, hormone production and immunity. Especially in a calorie deficit, enough protein is the single most important condition for losing fat without losing muscle.

What should the general target be?

For a sedentary person 0.8 g/kg is considered enough, but if your goal is fat loss, building muscle or staying lean, that is far too low. Current research suggests these ranges:

• •Fat loss + resistance training: 2.0–2.2 g/kg
• •Muscle building (slight surplus): 1.6–2.0 g/kg
• •General health / maintenance: 1.2–1.6 g/kg

For a 70 kg person aiming for fat loss, that means roughly 140–155 grams of protein per day.

The best protein sources

• •Animal: chicken breast, turkey, eggs, fish, lean red meat, strained yogurt, cottage cheese.
• •Plant: lentils, chickpeas, beans, tofu.
• •Supplement: if you struggle to hit the target, whey or plant protein powder is a practical option.

Practical tips

• •Put a palm-sized protein source in every main meal.
• •Spread protein across the day: 3–4 meals instead of one big hit.
• •Starting the day with protein helps with all-day satiety.

How macrobud handles protein

In macrobud, protein is non-negotiable. Whatever your goal, the plan is built to guarantee enough protein per kilogram of body weight.

Note: this article is general information, not medical advice.