Protein is the one macro almost everyone benefits from eating more of. It builds and preserves muscle, keeps you full, and has the highest thermic effect — your body burns more calories digesting it than carbs or fat. Here's how to find your number and actually hit it.
Why Protein Matters More Than You Think
How Much Do You Actually Need
The old RDA of 0.8g per kg is a floor to prevent deficiency, not a target for an active person. Better ranges:
For a 70 kg (154 lb) active person, that's roughly 110–155g of protein per day.
Spread It Across the Day
Your body uses protein best in moderate doses. Instead of one giant steak at dinner, aim for 25–40g per meal across 3–4 meals. This maximises muscle protein synthesis and keeps hunger steady.
High-Protein Foods at a Glance
Do You Need Protein Powder?
No. Powder is convenient, not magic — it's just a fast, cheap source. If you can hit your target with food, you don't need it. If you struggle, a scoop makes the math easier.
Tracking Protein With Pacali
Set a daily protein goal and Pacali shows your running total with every meal. Snap a photo and protein, carbs, and fat are calculated automatically, so you can see at a glance whether you're on track to hit your number.
The Bottom Line
Pick a target in the 1.6–2.2g per kg range, split it across your meals, and lead each plate with a protein source. It's the single highest-leverage change most people can make to their diet.
