If you’ve recently stepped into the world of fitness, you’ve probably heard the word "protein" repeated hundreds of times! Protein is the ultimate building block for muscle synthesis, tissue repair post-workout, and it plays a vital role in keeping your metabolism high and keeping you satiated for hours. But how do you know how much you actually need?
To keep it simple, an active individual typically requires around 1.6 to 2.2 grams of protein per kilogram of body weight. For instance, if you weigh 70 kg, your daily target is roughly 112 to 140 grams. To meet this target easily without getting bored, diversify your sources: focus on whole foods for your main meals (like chicken breast, eggs, and fish), and utilize high-protein snacks (like protein puffs or protein bars) as convenient, on-the-go solutions to hit your macros smoothly and flexibly.