The internet wants you to think nutrition is complicated. For most people, it’s not. Get protein right and you’ve already done 80% of the work.
The simple number
For someone training regularly, aim for around 1.6 to 2 grams of protein per kilogram of body weight, per day.
If you weigh 70 kg, that’s about 110 to 140 grams of protein a day. If you weigh 90 kg, around 145 to 180 grams.
That’s it. You don’t need a calculator. Round to the nearest easy number.
Where it actually comes from
Real food, mostly. Here are some easy reference points:
- 1 chicken breast — ~30 g protein
- 1 cup Greek yogurt — ~20 g
- 3 eggs — ~18 g
- 1 scoop whey protein — ~25 g
- 1 can of tuna — ~25 g
Hit four “protein anchors” a day — one at each meal plus a snack — and you’ll land in the right range without thinking about it.
What about timing?
Don’t overthink it. Hitting your daily total matters far more than spreading it perfectly across the day. The “anabolic window” myth is mostly dead.
Eat protein at most meals. Don’t go more than 5 hours without it during waking hours. That’s enough.
If you’re not sure
Most people who think they’re “eating enough protein” are eating about half what they need. Track for one honest week. You’ll be surprised.