How Much Protein Do You Really Need?

Not as much as the supplement ads claim — but more than most people eat. Here's the science-backed number.

Protein is the one macronutrient almost everyone under-eats and over-complicates. You don't need a gram-by-gram obsession, but you do need a target.

The number that matters

Research converges on roughly 1.6 to 2.2 grams of protein per kilogram of body weight per day for people training to build or keep muscle. Around 1.6 is plenty for most; the higher end helps when you're in a calorie deficit.

A practical shortcut

Heavier or higher body fat? Base it on your target weight rather than current weight, so you don't chase an unnecessarily huge number. A 90kg person aiming for 75kg can target protein around 75-90 x 1.8, not 90 x 2.2.

Why it matters so much in a deficit

When you eat less, your body can break down muscle for fuel. High protein plus resistance training tells it to burn fat and keep the muscle. PRIME calculates your protein target on a lean-mass basis and tracks it live as you log.