Protein is key to muscle growth, fat loss, and overall health — but how much do you actually need? Whether you’re looking to build muscle, maintain your weight, or go on a cutting diet, understanding your protein intake is key to optimising your nutrition and performance.
Why Protein Matters in Your Diet
Protein isn't just for bodybuilders. It’s an essential macronutrient that supports muscle repair, helps with satiety, and plays a crucial role in fat loss.
🔹 Boosts Metabolism – Protein has the highest thermic effect of food (TEF), meaning your body burns more calories digesting protein compared to carbs or fats.
🔹 Reduces Appetite – Studies show that a higher protein intake helps curb hunger, making it easier to stay within your calorie target.
🔹 Preserves Lean Muscle Mass – When cutting calories, your body may break down muscle for energy. Eating enough protein protects your muscle tissue while you lose fat.
How Much Protein Do You Need?
Your ideal protein intake depends on your fitness goal—whether you’re cutting, maintaining, or bulking.
🔹 For Muscle Growth & Strength Gain
If your goal is to build muscle, most research suggests consuming around 2.2g of protein per kg body weight (around 1g per lb).
📌 Example: A 70 kg (155 lb) person should eat 155g of protein daily for muscle growth.
🔹 For Fat Loss & Muscle Retention
When cutting calories, your protein intake should be even higher to prevent muscle loss. Research suggests 2.2–3.0g of protein per kg body weight (1–1.4g per lb) is optimal.
📌 Example: A 70 kg (155 lb) person should eat 155–210g of protein daily when cutting.
To simplify your life, a rule of thumb for fat loss while maintaining muscle mass is to eat 1g protein per lb of body weight daily.
And to make it even easier, here is our protein intake calculator* summarising all the rules and variables from recent research!
Even if you're not training intensely, protein still plays a vital role in muscle preservation and overall health, and the same daily protein intake works just as well for maintenance.
How to Hit Your Daily Protein Target
Meeting your protein intake goals doesn’t have to be complicated. The key is choosing protein-dense foods that are easy to incorporate into your meals.
Best High-Protein Foods
✅ Chicken Breast (26g per 100g)
✅ Eggs (6g per egg)
✅ Salmon (22g per 100g)
✅ Greek Yogurt (10g per 100g)
✅ Tofu (8g per 100g)
✅ Lentils (9g per 100g)
The Easiest Way to Meet Your Protein Needs: SousFeed
If you're struggling to hit your protein goals without spending hours on meal prep, SousFeed makes it effortless.
🔥 30g protein per serving – Perfectly portioned for your macros.
🔥 Zero prep, no mess – Ready-to-eat sous-vide chicken breast.
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*The quiz is for informational purposes only and is not medical advice. The protein intake suggestions are based on a summary of recent research and reflect general recommended ranges. If you have any special requirements or health conditions, please consult a qualified professional.
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