Protein 101: How Much Do You Really Need?
Protein is having a moment — but how much is enough, and where should it come from? A no-nonsense primer.
Protein keeps you full, supports muscle and steadies your energy. But the numbers thrown around online can be confusing. Here's a grounded starting point.
A simple daily target
A common guideline is roughly 1.2–2.0 grams of protein per kilogram of body weight, depending on how active you are. Spread it across your meals rather than loading it all at dinner.
Quality counts too
Lean, complete proteins — fish, chicken, beef and seafood — deliver the full range of amino acids your body needs. A Kenkō salmon fillet, for example, brings protein plus healthy omega-3 fats.
Easy ways to hit your number
- Anchor each meal around a palm-sized portion of protein
- Keep high-protein snacks within reach
- Don't forget plant proteins like hummus and legumes
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