There’s a lot of misinformation around how much protein people really need, especially among those aiming to lose weight quickly or build muscle.

1. The right amount depends on your activity level

Sedentary individuals need about 0.8 grams of protein per kilogram of body weight per day. For example, someone weighing 70 kg needs around 56 grams daily. However, this amount may not be sufficient for active individuals. Experts recommend increasing intake to 1.0–1.6 g/kg for those who exercise regularly, and up to 2.2 g/kg for athletes undergoing intense training.

2. Protein alone doesn’t lead to weight loss

Protein helps you feel fuller for longer and boosts your metabolism, which can reduce overall calorie intake. That said, actual weight loss requires a caloric deficit—burning more calories than you consume. Protein also helps preserve muscle mass during weight loss, supporting overall health.

3. Spreading protein intake throughout the day is beneficial

Experts suggest distributing protein consumption evenly over the day—during breakfast, post-workout, and before bedtime. This approach enhances muscle protein synthesis and aids recovery.

In conclusion, protein is an essential nutrient, but there’s no need to overdo it. By consuming the right amount based on your activity level and choosing diverse food sources, you can strike a healthy balance that supports overall wellness and fitness.