Most people need 1.5 to 2.0 grams of protein per kilogram of body weight per day, spread across meals at 25 to 40 grams each. At 70kg that's 105 to 140 grams daily. Below is why that number matters, how to find yours, and how to build the rest of your plate around it.
How to achieve long-lasting results by introducing smart habits into your food routine. Recommended by a certified nutritionist based in the UAE, Aliki Christina Georgakaki.
Whether your goal is to lose body fat, build lean muscle, improve your energy levels, or simply develop healthier eating habits, this guide will help you build a solid nutritional foundation that you can maintain for life.
Healthy nutrition is about creating sustainable habits, eating nourishing foods, and giving your body what it truly needs. You don’t have to follow extreme diets or chase the latest trends.
One of the most important nutrients for supporting overall health is protein. Combined with plenty of vegetables, healthy fats, and quality carbohydrates, a high-protein, lower-carb lifestyle can help you feel fuller for longer, maintain muscle, support recovery, and make healthy eating both enjoyable and sustainable.
Why does protein matter?
Protein is one of the most important nutrients your body needs every single day. It plays a vital role in almost every system of the body, from maintaining lean muscle mass and supporting metabolism to helping you recover after exercise.
A diet rich in protein may help:
• Increase feelings of fullness after meals
• Preserve muscle while losing body fat
• Support muscle growth and recovery
• Stabilize energy levels throughout the day
• Reduce unnecessary snacking
• Support maintaining muscle mass
Protein helps keep you satisfied for longer, making it easier to stick to healthy eating habits without constantly feeling deprived.
How much protein do you need?
As a general guideline, it is recommended: 1.5–2.0 grams of protein per kilogram of body weight per day. Find your range:
| BODY WEIGHT | DAILY PROTEIN |
| 60 kg | 90 to 120g |
| 70 kg | 105 to 140g |
| 80 kg | 120 to 160g |
| 90 kg | 135 to 180g |
Rather than eating most of your protein in one meal, try to spread it evenly throughout the day. A simple goal is to include 25–40 grams of protein with every main meal. This helps support muscle protein synthesis, keeps you feeling satisfied, and makes it much easier to reach your daily protein target
