How Much Protein Do You Actually Need
Protein is the most important macronutrient for body composition. Most people are not eating enough of it.
Dejan Koceski
Health & Performance Coach · Melbourne
How Much Protein Do You Actually Need
Protein is the most important macronutrient for body composition.
It builds and preserves muscle. It keeps you full. It has the highest thermic effect of any macronutrient — meaning your body burns more calories digesting it than fats or carbohydrates.
Most people are not eating enough of it.
The Numbers
The government recommended daily intake for protein is 0.8 grams per kilogram of bodyweight. This is the minimum required to prevent deficiency — not the amount that supports muscle building, body composition, or performance.
For active people aiming to build muscle or maintain it during fat loss:
1.6 – 2.2 grams of protein per kilogram of bodyweight per day.
For an 80kg person, that is 128 – 176 grams of protein per day.
Why Most People Fall Short
A bowl of oats for breakfast, a sandwich for lunch, and pasta for dinner might provide 70–90 grams of protein. Adequate by government standards. Nowhere near adequate for body composition goals.
Most people do not have a framework for their protein intake. They eat whatever is convenient and assume it is enough.
How To Hit Your Target
Anchor every meal with a protein source.
- Eggs, Greek yoghurt, or cottage cheese at breakfast
- Chicken, beef, fish, or legumes at lunch
- Another quality protein source at dinner
- Protein-rich snacks if needed — Greek yoghurt, boiled eggs, jerky
If you are consistently falling short, a protein supplement (whey, casein, or plant-based) is a practical tool — not a replacement for whole food, but a useful addition.
Track For Two Weeks
Most people have no idea how much protein they eat. Track your intake for two weeks using any food tracking app.
The data will almost certainly be surprising.
From that baseline, you can make targeted adjustments to hit your target consistently.
Explore the full nutrition approach at Fasting & Nutrition. Build the complete system at The System™.
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