How Much Protein Do You Really Need Per Day?
Protein is the macro that's easiest to neglect and most worth prioritizing. Here's how much you need per day — and how to get it without supplements.
Of the three macronutrients, protein is the one most people eat too little of — especially while dieting. That’s a shame, because a calorie deficit is exactly when it matters most.
Why protein matters so much
Three main reasons:
- Satiety — protein is more filling than carbs or fat for the same calories, making it easier to stay in a deficit.
- Muscle preservation — during weight loss, protein protects you from breaking down muscle for energy.
- Thermic effect — your body burns more energy just digesting protein compared to the other macros.
How much do you need per day?
Recommendations vary by goal, but a good working range:
- Sedentary person: about 0.8 g per kg of body weight.
- Active / training: 1.4–1.8 g per kg.
- In a calorie deficit, preserving muscle: 1.6–2.2 g per kg.
Example: a 75 kg person who trains and is dieting would aim for about 120–150 g of protein per day. That’s more than most people eat without paying attention.
How to hit your target with Israeli food
The good news: Israeli cuisine is rich in protein sources. A few examples:
- Chicken schnitzel — chicken breast is an excellent protein source, even if the breading adds calories.
- Shawarma — a strong meat serving; choose pita over laffa to keep it leaner.
- Shakshuka — eggs deliver high-quality, cheap protein.
- Hummus, tahini and legumes — plant protein that rounds out the picture.
- Yogurt, cheeses and cottage — an easy way to add 15–25 g to a meal.
Practical tip: build the plate around protein
Instead of adding protein at the end, start with it. Decide on the protein source first, then build vegetables and carbs around it. It’s the simplest way to hit your target without overthinking.
Do you need protein supplements?
Not necessarily. Protein powder is a convenience, not a requirement — a quick way to add 20–25 g when food is hard to reach. If you’re hitting your target from the plate, there’s no special reason to add it.
How to track protein without spreadsheets
This is the annoying part — looking up every food and adding grams. This is where photo-based tracking saves time: Nishnush estimates not just calories but the macro breakdown, so you see how much protein a meal has without doing the math. Want to understand how the deficit and protein work together? Read about the calorie deficit.
Summary
Protein is the macro worth prioritizing — it’s filling, preserves muscle, and makes dieting more efficient. Aim for 1.6–2.2 g per kg if you’re in a deficit, build the plate around your protein source, and let Nishnush track the numbers for you.
