Nutrition
Understanding Your Protein Needs
Protein supports muscle maintenance and satiety. Here's a practical way to estimate how much you might need.
Rohan Mehta Reviewed by Kavya Nair, RD January 18, 2025 5 min read
Protein is essential for maintaining muscle, supporting recovery and helping you feel full.
A simple estimate Many active adults do well with roughly 1.2–2.0 g of protein per kilogram of bodyweight, depending on goals and activity. Our protein calculator can give you a personalized estimate.
Spreading it out Distributing protein across meals — rather than one large serving — may support muscle maintenance. Aim for a protein source at each meal.
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