How Much Protein Should You Eat Per Day?
Protein is the building block of your body — muscles, skin, hormones, enzymes all depend on adequate intake.
Basic Formula
1.2 to 2.0 g of protein per kg of body weight
- Sedentary: 1.0 – 1.2 g/kg
- Moderately active: 1.2 – 1.6 g/kg
- Regular athlete: 1.6 – 2.0 g/kg
- Muscle building: 2.0 – 2.4 g/kg
Example: 80 kg active man → 80 × 1.6 = 128 g protein/day
Halal High-Protein Foods
| Food | Protein per 100g |
|---|---|
| Grilled chicken | 31 g |
| Canned tuna | 25 g |
| Lean lamb | 26 g |
| Cooked lentils | 9 g |
| Labneh | 11 g |
| Eggs | 13 g |
Spread Protein Throughout the Day
Ideally, distribute your protein across 3-4 meals. Your body can only efficiently absorb 30-40 g per meal.
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