Whether you eat Mediterranean, plant‑forward, or low‑carb, higher protein helps preserve muscle, especially when you train or reduce calories.
Daily target and distribution
A useful range for active adults is roughly 1.6–2.2 g/kg/day, split across two to four meals. Each meal can include 20–40 g of protein depending on size and training.
Sources across diets
Mix animal and plant sources to taste: poultry, fish, eggs, dairy or fortified alternatives, tofu, tempeh, legumes, and high‑protein grains. Pair plant proteins to cover amino acid needs across the day.
Satiety and weight
Protein increases fullness and helps maintain muscle during weight loss phases. Combine with fiber‑rich foods to keep meals satisfying.
Kidney health note
If you have kidney disease or have been advised to limit protein, follow clinical guidance. For healthy kidneys, higher‑protein patterns within these ranges are generally well tolerated.
Takeaway
Protein is a lever that works across many diet styles. It protects the tissue that drives performance and metabolic health.
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