Most beginners should eat 0.7 to 1.0 grams of protein per kilogram of body weight each day (about 0.32 to 0.45 grams per pound). Protein supports muscle repair, satiety, and steady energy—split grams across breakfast, lunch, and dinner instead of loading most at one meal.
If you train often or are in a fat-loss phase, aim toward the upper end.
Food beats supplements early on. Eggs, Greek yogurt, chicken, fish, tofu, lentils, and cottage cheese spread protein across meals so you are not loading 60 grams at dinner alone. Aim for a palm-sized portion at breakfast and lunch if dinner is already solid. Plant-heavy diets work when you combine grains with legumes or use soy-based options across the day.
Track for two weeks, then tune. If recovery feels sluggish or hunger spikes between meals, nudge the target up by 15–20 grams. Your weekly average matters more than one perfect day—consistency beats precision while you build a sustainable habit. Ohga Copilot can log meals from photos, sum your weekly protein against your target, and suggest small portion tweaks when you fall short mid-week.
