Protein is the one macro you should treat as a hard target every day. Carbs and fats can flex around your calories — protein shouldn't.
The number: 1.6–2.2 g per kg
Decades of research converge on roughly 1.6–2.2 g of protein per kg of bodyweight per day for people who train. Around 1.6 is plenty in a bulk; push toward 2.2 in an aggressive cut, when protein protects muscle and keeps you full.
An 80 kg lifter needs roughly 130–175 g per day. If that sounds like a lot, that's exactly why most people under-eat protein.
Timing matters less than the total
The old "anabolic window" panic is overblown. What matters is your daily total, spread across 3–5 meals of 30–50 g. Having some protein within a few hours of training is a reasonable habit, not a make-or-break rule.
Easiest foods to hit it
| Food | Protein (per 100 g) |
|---|---|
| Chicken breast | 31 g |
| Greek yogurt (0%) | 10 g |
| Eggs | 13 g |
| Lean beef | 26 g |
| Lentils (cooked) | 9 g |
| Whey protein | ~80 g |
Plant-based? Just aim a little higher
Plant proteins are slightly less complete, so aim for the top of the range and mix sources — lentils, tofu, soy, seitan, and a scoop of plant protein close the gap easily.
Track it for two weeks
Most people think they eat enough protein until they log it. Track for two weeks, see where your real average lands, and adjust — the target is only useful if you actually hit it.