Topic
Protein
How much protein people usually aim for, where to get it on any diet including plant-based, and how to spread it across meals and snacks.
7 articles. AI-generated, published under the editorial responsibility of Alex Kem. General information only, not medical advice.
Macros for Building Muscle: How to Set Calories, Protein and Carbs
Building muscle needs a small calorie surplus, not a large one. Aim for roughly 10–20% above maintenance, 1.6–2.2g of protein per kg, and enough carbs to train hard. Here is how to set and adjust each number.
· 7 min read
Hitting Your Protein Target on a Plant-Based Diet
Plant-based protein targets are very reachable — they just need more deliberate planning, because most plant foods bring carbs or fat along with the protein. Here are the highest-yield foods and a sample day.
· 7 min read
Tracking Nutrition on GLP-1 Medication: What to Prioritise
GLP-1 medications reduce appetite sharply, which makes it easy to under-eat protein and lose muscle along with fat. Tracking shifts from limiting calories to making sure the smaller amount you do eat is worth it.
· 7 min read
How Much Protein Do You Need Per Day? A Simple Guide
Most people under-eat protein. A practical target is 1.6–2.2g per kg of body weight for active people. Learn how to calculate your number, spread it across the day, and hit it without supplements.
· 6 min read
The Science of Satiety: 12 Foods That Keep You Full Longer
Satiety — how full a food makes you feel — is the secret to eating less without willpower. Protein, fiber, and water-rich foods win. Here are 12 foods that keep you full on fewer calories.
· 7 min read
Macros Explained: Protein, Carbs & Fat — How Much Do You Really Need?
A clear, science-based guide to macronutrients. Find out what each macro does, how to calculate your personal targets, and why balance matters more than restriction.
· 6 min read
15 High-Protein Snacks That Actually Taste Good
Say goodbye to boring meal prep. These protein-packed snacks are easy, delicious, and will keep you full between meals — with full nutrition breakdowns included.
· 4 min read