How Much Protein Do You Need?

Protein helps meals feel more satisfying and supports muscle repair from training. The app uses goal-specific targets based on current body weight.

Fat loss and recomp targets generally lean higher. Maintenance and bulking targets can still be high enough to support training without crowding out carbs and fats.

Build meals around a protein anchor such as poultry, fish, eggs, Greek yogurt, tofu, lentils, beans, or other foods that fit your preferences.

If the daily number feels intimidating, split it across breakfast, lunch, dinner, and one snack.