Protein is the macro most worth tracking on its own. It protects muscle when you're losing weight, builds it when you're training, and keeps you fuller than carbs or fat for the same calories. It is also the one most people under-eat without noticing. Here's what the evidence supports and how to turn it into a daily number.
The number
For people who lift weights, a 2018 meta-analysis of 49 trials (Morton et al., British Journal of Sports Medicine) found that muscle and strength gains plateaued at around 1.6 g of protein per kg of body weight per day, with the upper range of the confidence interval reaching about 2.2 g/kg. Below that, more protein helped; above it, the benefit flattened.
If you're in a calorie deficit, the higher end of that range is sensible: a 2014 review (Helms et al.) suggested roughly 2.3–3.1 g per kg of lean body mass for lean people dieting hard, and a practical reading for most people is simply "aim for the top of the normal range when cutting".
So:
- Maintaining or building: 1.6–2.2 g/kg of body weight (about 0.7–1 g per lb)
- Losing fat: aim for the top of that range
For a 75 kg (165 lb) person that's roughly 120–165 g a day. If you carry a lot of extra weight, use your goal weight rather than your current weight so the number stays realistic.
The general recommended dietary allowance of 0.8 g/kg is the minimum to avoid deficiency in sedentary adults, not an optimum for anyone who trains.
Does timing matter?
Less than people think. Total daily protein matters most. Spreading it across three or four meals of 25–40 g each is a reasonable way to hit the total and is probably slightly better than one huge dinner, but it's a refinement. Eating protein soon after training is fine; eating it within a narrow "window" is not necessary.
What 150 g of protein looks like
The reason most people fall short is that protein doesn't come free with the rest of the meal the way carbs and fat do. A day that hits 150 g usually has a deliberate protein source at every meal:
| Meal | Food | Protein |
|---|---|---|
| Breakfast | 3 eggs + 200 g Greek yogurt | ~40 g |
| Lunch | 150 g chicken breast in a salad or bowl | ~45 g |
| Snack | Protein bar or shake | ~20 g |
| Dinner | 150 g salmon, rice, vegetables | ~35 g |
| Total | ~140 g |
Other dense sources per 100 g cooked: lean beef (~26 g), turkey (~29 g), tofu (~15 g), tempeh (~20 g), lentils (~9 g), cottage cheese (~11 g), shrimp (~24 g).
Vegetarian and vegan diets can hit the same numbers; it takes more volume and more attention to legumes, soy and a protein powder if you want one. On days you eat out, these fast food orders each bring 26 g or more for under 500 calories.
How to track it without weighing everything
You don't need a scale. If you log meals by text or photo, protein comes back with the estimate, and the daily running total ("128 g to go") tells you whether dinner needs to be the chicken or can be the pasta. The guide to tracking calories by texting covers the mechanics.
If you text Bay, protein is the second number in every reply and in your morning plan, so the target follows you through the day instead of living in a spreadsheet.
Questions, answered.
Tap a question.
Is more protein bad for your kidneys?
In healthy adults, intakes in the ranges above have not been shown to harm kidney function. People with existing kidney disease should follow their doctor's advice.
Will protein make me bulky?
No. Protein supports whatever your training and calories are driving. In a deficit it helps you keep muscle while losing fat; it doesn't add muscle on its own.
Do I need protein powder?
No, but it's a convenient way to add 20–25 g for about 120 calories when whole food is awkward. Treat it as food, not a supplement.
Related reading
Bay is a software assistant, not a doctor, dietitian or certified trainer. Nothing here is medical, nutrition or professional advice; check with a professional before changing your diet or training.