Protein, and the number that decides what you lose
Weight loss is a mixture of fat and lean tissue, and protein intake is the largest lever on the ratio. How much, from what, and which of the commonly repeated figures survive contact with the evidence.
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Fibre Intake: The Macronutrient Beside Protein
Fibre intake targets are 25–30 g daily; typical intake is half that. See how fibre and protein work together, with worked calculations and food sources.
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High-Protein Foods: Ranking by Protein per 100 kcal
Ranking high-protein foods by protein per 100 kcal, not per 100 g. Includes a table, worked example, and the RDA vs. deficit target distinction.
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How Much Protein Per Day: RDA vs. Deficit Targets
The RDA for protein is 0.8 g/kg, a minimum to prevent deficiency. For muscle retention in a deficit, evidence clusters at 1.6–2.2 g/kg. Worked examples inside.
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Plant Protein: How Much and From Where
Plant protein needs are 10–20% higher than animal protein due to lower digestibility. Learn grams per kilogram, DIAAS scores, and food sources.
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Protein and Muscle Loss in a Calorie Deficit
Protein needs to lose fat not muscle: RDA vs. deficit targets, grams per kilogram, and the limits of body recomposition. Not medical advice.
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Protein per Calorie: The Ratio That Matters
Protein per calorie reorders food lists. Chicken breast beats almonds by 5x. Work the ratio, see the RDA vs. deficit target, and avoid the common swap.
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Protein Powder: Grams, Cost, and Whether It Is Needed
Protein powder is a convenience food. Compare cost per 20 g against chicken, eggs, lentils and milk, and see how the RDA differs from a muscle-sparing target.
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Protein Timing: The Anabolic Window and Daily Intake
Protein timing matters less than total daily intake. The anabolic window is wider than once thought. Learn how to distribute protein per meal.