Nutrition
Jun 24, 2026
·
6 min read
How much protein do you really need?
A practical, no-nonsense guide to setting a protein target that supports muscle and satiety without overthinking it.
Protein gets more airtime than any other macro — for good reason. It preserves muscle in a deficit and keeps you full.
A simple starting point
Around 1.6–2.2 g per kg of bodyweight covers most people training regularly. Delta sets this automatically from your profile.
Put it into practice with Delta
Track your food and training in one app — free to start.