Why Protein Matters

Sedentary: Little or no exercise

🎯 Recommended Intake: 0.8 g of protein per kg of body weight per day

🥩 Sources: Eggs, Greek yogurt, tofu, lentils, chicken breast (smaller portions)

⏱️ Timing: Evenly distributed across meals to support muscle maintenance

✅ Considerations: Focus on quality over quantity; avoid excessive intake due to lower energy expenditure

Slightly Active: Exercise 1–2 days/week

🎯 Recommended Intake: 1.0–1.2 g/kg/day

🥩 Sources: Fish, dairy, beans, lean meats, tempeh

⏱️ Timing: Include protein in breakfast and post-light workout snacks

✅ Considerations: Prioritize balanced meals with lean protein to support muscle upkeep and prevent snacking.

Moderately Active: Exercise 3-5 days/week

🎯 Recommended Intake: 1.2–1.6 g/kg/day

🥩 Sources: Chicken, tuna, cottage cheese, quinoa, legumes

⏱️ Timing: 20–30g within 30 minutes post-workout recommended

✅ Considerations: Space protein intake across meals and snacks to support muscle repair and daily energy demands.

Very Active: Exercise 6-7 days/week

🎯 Recommended Intake: 1.6–2.0 g/kg/day

🥩 Sources: Lean beef, turkey, protein shakes, lentil pasta, eggs

⏱️ Timing: Post-exercise within 45 minutes; include casein before bed for overnight synthesis

✅ Considerations: Increase intake around training windows to maximize recovery, performance, and muscle adaptation.

Athlete: Exercise twice daily or intense training

🎯 Recommended Intake: 1.8–2.2 g/kg/day

🥩 Sources: Whey protein, salmon, lean meats, eggs, legumes

⏱️ Timing: Strategic timing before/after workouts; spread intake across 4–6 meals

✅ Considerations: Focus on muscle repair, immune support, and adaptation to high training load