Protein isn't just a fitness trend — it's crucial for muscle growth and recovery.
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Why Protein Matters: Your muscles naturally break down. Eating enough protein helps rebuild and grow them stronger — especially if you're lifting weights.
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Protein + Strength Training = Muscle Gain: The magic happens when protein intake is combined with resistance workouts.
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How Much Do You Need: The basic RDA is 0.8g per kg of body weight per day. But that's just the minimum.
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Most People Need More: If you're active or trying to build muscle, your requirement increases — it's not one-size-fits-all.
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Protein Needs By Body Weight: For example, a person weighing 63.5 kg needs 51g protein/day, another person weighing 90.7 kg needs 73g protein/day
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Older Adults Need More Too: Those 65+ should aim for 1g/kg to help maintain muscle mass and strength.
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Athletes & Heavy Lifters: They may need even more protein to support intense training and recovery.
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Your protein needs depend on your age, weight, and activity level. Tailor your intake to meet your goals.