How Much Protein Do You Really Need?

(No, You Don’t Need 10 Chicken Breasts a Day)

Protein is the golden child of nutrition. It’s hyped for muscle gain, weight loss, and overall health—but how much do you actually need?

Some say you need massive amounts to build muscle. Others argue you’re getting plenty without even trying. The truth? Your protein needs depend on YOU—your body, your goals, and your lifestyle.

Let’s break it down.

Why Does Protein Matter?

Protein is more than just muscle fuel. It’s the building block for:

✅ Muscle repair and growth ✅ Hormones and enzymes that keep your body running ✅ Stronger immunity and faster recovery ✅ Keeping you fuller for longer (goodbye, random cravings!)

In short? You need protein to perform, recover, and stay strong.

So, How Much Protein Do You Actually Need?

There’s no one-size-fits-all number. But here’s a science-backed breakdown:

The bare minimum (for survival, not thriving): 0.8g per kg of body weight
For general health & maintenance: 1.2–1.6g per kg
For active individuals & muscle building: 1.6–2.2g per kg
For fat loss while preserving muscle: 1.8–2.5g per kg

Can You Eat Too Much Protein?

Short answer: Yes, but it’s rare.

If you overdo protein but neglect carbs and fats, you might feel sluggish, bloated, or even miss out on key nutrients. Plus, there’s a limit to how much your body can actually use for muscle growth—more protein doesn’t always mean more gains.

The key? Balance.

Our Approach to Protein

At Right Bite, we make sure you get the right amount of protein—without stressing over numbers:

Our meal plans are macro-balanced —so you get enough protein and the carbs and fats you need to perform.
We optimize portion sizes based on your goals, whether it's lean muscle, fat loss, or long-term health.
No guesswork, no meal prep hassle. Just high-quality, delicious meals designed by experts.