1. The Importance of Protein
Dietary protein provides the building blocks (amino acids) your body needs for muscle repair, immune support, and metabolic function.2. Target Ratios by Goal
Adjust your daily protein intake based on your primary focus: Fat Loss: 1.8 to 2.4g per kg of bodyweight. Higher protein intake supports muscle preservation during a calorie deficit and increases fullness. Muscle Growth: 1.6 to 2.2g per kg. This supports muscle repair and recovery after heavy resistance training.- Longevity & Health: 1.2 to 1.6g per kg. Supports overall lean mass retention as you age.