Protein is often over-complicated. This guide covers what matters: total daily intake, distribution, and how to reach it without stress.
Why Protein Matters
Protein contributes to maintaining and building muscle, supports recovery, and is more satiating than many other foods.
How Much?
A common practical range for active people is roughly 1.6–2.2g per kilogram of body weight per day. Individual needs vary.
Total daily intake matters more than any single meal.
Reaching It From Food
Lean meats, fish, eggs, dairy, legumes and tofu are all effective. Supplements are a convenience, not a requirement.