How much protein do you actually need?
For active people, research consistently supports 1.6–2.2 g of protein per kg of bodyweight per day. The higher end helps most when you're in a calorie deficit, because extra protein preserves muscle and keeps you full when calories are low.
Why protein is the priority macro
Protein builds and repairs muscle, has the highest thermic effect (you burn more digesting it), and is the most satiating macro. Hit your protein target first, then fill the rest of your calorie budget with carbs and fats to taste.
Frequently asked questions
Should I use bodyweight or goal weight?
If you're significantly overweight, basing protein on your goal or lean bodyweight avoids inflated numbers. For most people, current bodyweight is fine.
Can I eat too much protein?
For healthy people, intakes in this range are well tolerated. Very high intakes simply offer little extra benefit.