01/06/2026
You're probably eating less protein than you actually need. Here's why it matters.
Protein is probably the most important nutritional lever that most people are barely touching. And its not just because it builds muscle, though it does that too, but because of what it does to everything around it and that's the bit that people aren't talking enough about.
It keeps you fuller for longer. It preserves muscle when you're in a deficit so that weight you lose is fat rather than muscle. It's got a higher 'thermic effect' than carbs or fats which just means your body burns more calories actually digesting it than carbs or fats. It stabilises your hunger in a way that makes being in and staying in a deficit so much easier, which at the end of the day is the thing that's the deciding factor as to whether any of this works.
Most people I start working with are eating less protein than they need. The target for real body composition change is more like 1.6-2.2g per kg of bodyweight every day and when I work this out for people it's often a surprise. So if you're 100 kg then you should be aiming for around 160g per day.
Boring advice? Yep.
The most impactful thing I change with clients? Every single bloody time.
If you want to know your actual protein target then DM me the word PROTEIN and I'll get you sorted with a protein target range for optimum results.
