Guides
Protein, without the noise.
Most protein advice is either a supplement advert or a research paper. These guides sit in between: the numbers that are actually well supported, what they mean for a normal week of eating, and where the honest uncertainty is.
All guides
How much protein per day?
Why the official 0.8 g/kg figure is a floor rather than a target, what the range looks like for people who train, and how to pick a number you'll actually hit.
Read →Protein per kilo of body weight
The arithmetic, worked through with real numbers — and why using total body weight overshoots if you're carrying extra fat.
Read →High-protein foods, ranked
Protein per 100 g across meat, fish, dairy, eggs, legumes and grains — plus why per-serving is the more useful way to read the table.
Read →How much protein per meal
The 20–40 g question, whether the anabolic window is real, and what your body does with protein beyond the per-meal ceiling.
Read →Protein and building muscle
The honest size of the effect, why protein without training does very little, and where the returns flatten out.
Read →Do you need protein powder?
A convenience food, not a magic one. When a shake genuinely earns its place, and when it's an expensive way to buy milk.
Read →Protein for weight loss
Why the target goes up when calories come down, how protein protects muscle in a deficit, and the satiety effect that makes the deficit easier to hold.
Read →High-protein breakfast
Breakfast is where most people's protein day goes wrong. What a 30 g morning actually looks like, without cooking anything elaborate.
Read →Plant-based protein
What genuinely changes on a plant-based diet, what doesn't, and why protein combining at every meal was retracted decades ago.
Read →Signs you're not eating enough
Real deficiency is rare in wealthy countries. The more common problem is subclinical — and it looks like slow recovery, not dramatic symptoms.
Read →Is too much protein bad?
The kidney claim, the bone claim, and what controlled trials in healthy adults actually found — plus who the genuine exceptions are.
Read →Protein for women
Per kilogram the numbers barely differ. What does change is menopause, and why the advice to eat less protein gets it backwards.
Read →Tracking it is the hard part
Knowing your number takes five minutes. Hitting it most days is the actual work. PRO.TEIN turns it into one square per day.
A note on these guides. They're general information about nutrition, not medical or dietary advice, and they can't account for your particular circumstances. If you have kidney disease, liver disease, diabetes, are pregnant, or are managing any medical condition, your protein needs may be very different — talk to a doctor or a registered dietitian before making changes.