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Protein 101: how much do you really need?
A simple guide to protein targets for fat loss, muscle gain and everyday health.
2 min read · Oct 7, 2026 · Alonia Bekele
Protein builds and repairs muscle, supports your immune system and keeps you satisfied between meals.
General targets
- General health: about 1.2 g per kg of body weight
- Fat loss: 1.6–2.2 g per kg
- Muscle gain: 1.6–2.0 g per kg
Easy protein sources
Eggs, chicken, fish, lean beef, ayib, Greek yogurt, lentils, chickpeas and shiro all count. Spread protein across 3–4 meals for the best results.