Kcalbit

Simple grams-per-kg guidance for different goals, plus common pitfalls and sample days.

How much protein? A practical rule is to set a grams-per-kilogram target that fits your goal and habits. You don’t need perfection—consistent “good enough” beats a few perfect days.

Recommended ranges

• Cut (fat loss): 1.8–2.2 g/kg. Higher protein helps muscle retention and satiety when calories are lower.
• Maintain: 1.6–2.0 g/kg. Enough to support training and recovery without overcomplicating meals.
• Bulk (surplus): 1.6–2.2 g/kg. Going far beyond 2.2 g/kg rarely adds benefit if calories are already high.

How to set your number

Pick a point in the range that matches appetite and routine. Example: at 82 kg on a cut, 82 × 2.0 = 164 g per day. Split across meals (e.g., 30–40 g at breakfast/lunch/dinner + a snack).

Budget and convenience

• Kitchen basics: eggs, low-fat dairy, canned fish, chicken thighs, beans/lentils.
• Supplements: whey or casein can fill gaps; they’re convenience, not a must.
• Pre-log meals: weighing once or twice helps you learn portions—you won’t need the scale forever.

Common mistakes

• Chasing extremes: 2.5–3.0 g/kg is usually unnecessary and crowds out carbs/fats.
• All in one meal: spreading protein (3–5 feedings/day) improves adherence and recovery.
• Ignoring fiber: higher-protein diets still need plants (veg, fruit, whole grains, legumes).

Sample day (~160 g)

• Breakfast: Greek yogurt + oats + berries (~35 g)
• Lunch: Chicken wrap + salad (~40 g)
• Snack: Cottage cheese + fruit (~25 g)
• Dinner: Salmon + potatoes + veg (~50 g)
• Optional: Whey shake if needed (~20–25 g)

This is general guidance, not medical advice. Adjust if you have specific conditions or professional recommendations.