Protein Tracker · NeedsGuide
How Much Protein Do You Need Per Day?
Evidence-based daily protein targets: the 0.8 g/kg RDA minimum, 1.6-2.2 g/kg for muscle building, higher needs for older adults, plus worked examples.
Protein Tracker · FoodsGuide
The Best High-Protein Foods (Per 100 g and Per Serving)
High-protein foods ranked: chicken, fish, eggs, Greek yogurt, legumes and tofu with protein per 100 g and per serving, plus the most cost-effective picks.
Protein Tracker · MuscleGuide
Protein for Muscle Growth: What Actually Matters
How protein plus resistance training builds muscle: daily totals first, leucine and meal distribution basics, and which protein timing myths to ignore.
Protein Tracker · Weight lossGuide
Protein and Weight Loss: Why It Works
How protein supports weight loss: stronger satiety, a higher thermic effect and muscle preservation in a calorie deficit, with evidence-based targets.
Protein Tracker · FoodsGuide
Protein Shakes: Do You Actually Need Them?
Do you need protein shakes to build muscle? Whole foods first, when shakes genuinely help, and whey vs plant protein basics. Supplements are optional.
Protein Tracker · NeedsGuide
How to Hit Your Protein Goal Every Day
A practical system to hit your protein goal: a protein anchor per meal, 25-40 g per meal, front-loaded breakfast, prep tactics and simple tracking.