The Protein Atlas
Your complete guide to high-protein eating
The 60-Second Summary
Protein keeps you full. It triggers satiety hormones that carbs and fat can't match. You eat less without trying.
You need more than you think. The RDA (54g) prevents deficiency. For results, aim for 1.2–1.6g per kg of your goal weight.
Source matters less than consistency. Chicken, beef, fish, eggs, dairy, plant—pick what you'll actually eat.
Why Protein Matters
Protein doesn't burn fat—it makes dieting sustainable. Three mechanisms work together:
- Satiety: Protein reduces hunger hormones by ~20%. You stay full between meals.
- Thermic effect: Your body burns 20–30% of protein calories during digestion (vs 5–10% for carbs).
- Muscle preservation: Without adequate protein, 25–35% of weight lost is muscle. That tanks your metabolism.
The research is clear: high-protein diets work because you can stick with them. They reduce hunger, preserve the muscle that keeps your metabolism running, and burn more calories during digestion.
Go deeper: Why High-Protein Diets Work →How Much You Need
The RDA of 0.8g/kg was designed to prevent deficiency—not optimize anything. It came from 1940s research on sedentary people. If you're reading this, you have different goals.
| Goal | Target | 150 lb / 68 kg |
|---|---|---|
| Maintain | 1.0–1.2 g/kg | 70–80g |
| Lose fat | 1.2–1.6 g/kg | 80–110g |
| Build muscle | 1.6–2.2 g/kg | 110–150g |
Simple rule: ~1g per pound of your target body weight. It's on the higher end, but it's easy to remember and gives you margin for error.
Calculate yours: How Much Protein Do You Actually Need? →Best Protein Sources
There's no single "best" source. Each has trade-offs—pick what you'll actually eat consistently:
| Source | Protein/100g | Best For |
|---|---|---|
| Chicken breast | 31g | Lean protein, versatile |
| Greek yogurt | 10g | Breakfast, snacks, probiotics |
| Eggs | 13g | Complete protein, budget-friendly |
| Salmon | 25g | Omega-3s, heart health |
| Tofu | 8g | Plant-based, low calorie |
| Beef | 26g | Iron, B12, satiety |
Plant protein note: Plant sources are less bioavailable and lower in leucine—the amino acid that triggers muscle synthesis. Vegetarian or vegan? Aim higher and prioritize soy, seitan, and legume-grain combinations.
Full breakdown: Chicken, Beef, and Fish Compared →What's Your Goal?
Different goals need different recipes. Pick yours:
