Beginner’s Guide to Protein: How Much, When, and Why

Whether your goal is fat loss, muscle gain, or simply feeling stronger and more energised, protein is one of the most important nutrients to get right.

What Is Protein, Really?

Protein is one of the three macronutrients (along with carbohydrates and fats) that your body needs in large amounts. It’s made up of amino acids, which are the building blocks for everything in your body — muscles, hair, skin, nails, hormones, enzymes, and more.

Think of protein as your body’s repair crew — it helps build new tissue, repair damaged muscle, and keep your body functioning properly.

Why Is Protein So Important?

Whether you're working out or not, your body constantly uses protein to maintain muscle, manage hunger, and support your immune system.

Here’s why protein matters, especially if you’re training:

1. Muscle Growth & Repair

After resistance training or any intense workout, your muscles break down and need to rebuild. Protein gives your body the raw materials to recover and grow stronger.

2. Fat Loss Without Muscle Loss

When in a calorie deficit (eating fewer calories than you burn), your body might break down muscle as well as fat. Eating enough protein protects your muscle, so more of the weight you lose is actually fat.

3. Keeps You Full Longer

Protein is the most satiating macronutrient — meaning it helps you stay fuller, longer. This is crucial if you're trying to manage cravings or control portions.

4. Boosts Metabolism

Protein has a high thermic effect of food (TEF) — your body burns more calories digesting it compared to carbs and fat. That means protein-rich foods slightly increase calorie burn just by being digested.

How Much Protein Do You Need (in kg)?

Here are general guidelines based on your body weight in kilograms:

General Protein Target:

• 1.6 – 2.2 grams per kg of body weight (Use your current or goal weight)

Goal	Target (g/kg)
General health	1.2 – 1.6 g/kg
Fat loss	1.6 – 2.2 g/kg
Muscle gain	2.0 – 2.4 g/kg (higher end)

Example:

If you weigh 70 kg and want fat loss:70 × 1.8 = 126 grams of protein per day

When Should You Eat Protein?

While total daily intake matters most, timing can help:

• Include protein in every meal and snack

• Post-workout: Eat 20–40g of protein within 1–2 hours

• Breakfast: Starting your day with protein helps manage hunger

Top Protein Sources (Animal & Plant-Based)

Animal-Based:

• Chicken breast (30g protein per 100g)

• Eggs (6g each)

• Lean beef

• Fish (tuna, salmon, etc.)

• Greek yogurt (10–15g per serving)

• Cottage cheese

• Protein powders (whey/casein: ~20–25g per scoop)

Plant-Based:

• Tofu, tempeh

• Lentils, beans

• Edamame

• Quinoa

• Chickpeas

• Plant-based protein powders (pea, rice, soy)

Note: Combine plant proteins to get a full amino acid profile (e.g. rice + beans).

Easy Ways to Boost Your Protein Intake

• Add a scoop of protein powder to oats, smoothies, or yogurt

• Include eggs or Greek yogurt at breakfast

• Snack on protein-rich foods like cottage cheese or edamame

• Prep high-protein meals like chicken, tofu, or lean beef

• Choose protein-enhanced snacks or wraps

  
  

Common Protein Myths (Busted)

“High protein diets damage kidneys.”Not true for healthy people. High protein intake is safe unless you have a kidney condition.

“Your body can only absorb 30g of protein per meal.”False. You absorb protein over time — the key is hitting your daily target.

“Vegans can’t get enough protein.”They can — it just takes a bit more planning and variety.

Protein is the foundation of a strong, healthy, and well-fueled body — whether you’re trying to lose fat, gain muscle, or just feel better overall. Start by building meals around it, track your intake if needed, and remember: you don’t need to be perfect — just consistent.