How Much Protein You Need

Protein is essential for muscle repair and growth. Most active individuals need 1.6-2.2g of protein per kg of body weight daily. For a 75kg person, that’s 120-165g per day. Good sources include chicken breast, eggs, Greek yogurt, fish, tofu, and whey protein. Spreading protein intake across 3-4 meals maximizes muscle protein synthesis. Don’t forget that whole food sources should always come before supplements. Track your intake for a week to see where you stand.