Protein targets for maintenance, weight loss, or muscle gain.
Last updated: June 18, 2026
Based on common sports nutrition guidelines: 1.2–2.0 g protein per kg body weight depending on goal. Individual needs vary — consult a dietitian for medical conditions.
Most adults need 0.8–1.2 g/kg minimum; active individuals and those losing weight may need 1.6–2.0 g/kg.
Eggs, chicken, fish, legumes, Greek yogurt — plan meals in KitchenPal around what you already have.
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