Protein is the macro with the largest effect on fullness, on holding onto muscle while dieting, and on building it. The question isn't whether you need it — it's how much, and that depends on your weight and what you're trying to do.
Basic health guidelines suggest around 0.8 g per kg, but that figure is set to prevent deficiency — not to be optimal for someone training or in a calorie deficit. The ranges supported by research:
| Situation | Grams per kg bodyweight | For a 75 kg person |
|---|---|---|
| Sedentary, no training | 0.8 – 1.0 | 60 – 75 g |
| Maintaining, training regularly | 1.4 – 1.6 | 105 – 120 g |
| Building muscle | 1.6 – 2.0 | 120 – 150 g |
| Cutting / calorie deficit | 1.8 – 2.2 | 135 – 165 g |
Why is the requirement highest when dieting? In a deficit the body looks for energy and will break down muscle alongside fat. High protein intake combined with resistance training is the signal to preserve muscle. That's why the number goes up precisely when you're eating less.
| Food | Amount | Protein |
|---|---|---|
| Chicken breast | 100 g cooked | 31 g |
| Tuna in water | 160 g tin | about 42 g |
| Egg (large) | 1 | about 7 g |
| Cottage cheese 5% | 250 g tub | about 27 g |
| Greek yoghurt | 200 g | about 20 g |
| Cooked lentils | 150 g | about 13 g |
| Tofu | 100 g | about 12 g |
| Whey powder | 30 g scoop | about 24 g |
Most people discover the shortfall isn't that they avoid protein — it's that breakfast and snacks contain almost none of it.
Research points to a small advantage for spreading intake across 3–4 meals, roughly 0.4 g per kg each, rather than one large serving. But the effect is modest: the daily total matters far more than precise timing. If two protein-heavy meals suit your life better, that still works.
No. Powder is convenience, not a requirement — a cheap, fast way to add 24 g without cooking. If you hit your target from food, there is no health advantage to supplementing. If you finish every day 30–40 g short, it solves that with no effort.
In healthy people, long-term studies have not found kidney damage from high protein intake. Existing kidney disease is a different matter entirely and needs individual medical advice.
Achalti sets a personal protein target from your weight and goal and shows what's left for today in real time. Log a meal by typing a sentence or photographing your plate.
This guide is general information based on mainstream nutrition recommendations. It is not personal medical or dietary advice. Before making significant dietary changes, particularly with an existing medical condition, consult a doctor or registered dietitian.