Protein is having a moment, and for once the hype is mostly fair. It keeps you full, helps protect muscle, and is the macro most people under-eat when they are trying to change their body. But "more protein" is not a number. Here is roughly how much you actually need, based on your goal.
This is food guidance, not medical advice. If you have a kidney condition or another medical reason to watch your protein, speak to a qualified professional.
The honest ranges
Protein needs are best set per kilogram of bodyweight, because a 60kg person and a 90kg person are not the same. Here are sensible ranges:
| Goal | Protein per day |
|---|---|
| General health (minimum) | About 0.8g per kg |
| Active, or losing weight | About 1.2 to 1.6g per kg |
| Building muscle | About 1.6 to 2.2g per kg |
So an 80kg person losing weight might aim for roughly 96 to 128g a day. You do not need to hit a number to the gram. A range you land in most days is the goal.
Why more protein helps when you are losing weight
Two reasons stand out:
- It keeps you full. Protein is the most satisfying macro, so a higher-protein meal tends to hold off hunger for longer, which makes a calorie deficit easier to live with.
- It protects muscle. When you lose weight, some loss can come from muscle. Eating enough protein, alongside some resistance training, helps keep more of it, so more of what you lose is fat.
Spread it across the day
Your body uses protein best when it is spread out rather than crammed into one meal. A simple target is 20 to 40g of protein at each main meal, rather than a tiny breakfast and a huge dinner. Breakfast is where most people fall short, so it is the easiest win.
Track protein without the faff
Set a protein target and forme shows your progress across the day as you scan and log, no spreadsheets.
Easy ways to hit your protein
You do not need shakes and chicken at every meal. Useful sources include:
- Greek yoghurt, milk, cheese, eggs
- Chicken, lean beef, pork, fish and seafood
- Beans, lentils, chickpeas, tofu, edamame
- A scoop of protein powder when convenient
A few small upgrades add up fast: yoghurt at breakfast, beans in a lunch, a palm-sized portion of a protein at dinner.
A simple high-protein day
- Breakfast: Greek yoghurt with fruit and seeds, about 25g
- Lunch: a wrap or bowl with chicken or beans, about 35g
- Dinner: fish or tofu with veg and a wholegrain, about 35g
- Snack: a glass of milk or a handful of edamame, about 15g
That is roughly 110g without trying very hard.
Where forme fits
forme tracks calories and macros, including protein, so the numbers are there when you want them. Set a daily protein target and it tracks your progress as you scan and log, and if more protein is one of your goals, your food scores lean towards protein-rich choices, with the reasons shown. You get the structure of protein tracking without the relentless logging, and you see your whole day rather than chasing a single number.