Protein, made simple: how much and why

Protein is the one nutrition lever almost everyone under-uses. It keeps you full, protects muscle while you lose fat, and helps you recover between sessions.

A target you can remember

A practical starting point for most active people is around 1.6 to 2.2 grams of protein per kilogram of body weight per day. If maths isn't your thing, aim for a palm-sized portion of protein at each main meal and adjust from there.

The best diet is the one you can repeat without hating your life.

Easy wins

• ▲Front-load protein at breakfast — it sets the tone for the day.
• ▲Keep fast options on hand: Greek yoghurt, eggs, tinned fish, a shaker.
• ▲Build meals around the protein first, then add carbs and veg.

No barcode scanners, no obsessing. Hit a sensible target most days and you're ahead of ninety percent of people.