The ideal daily protein intake for most people looking to improve their body should usually be eating between 0.8-1.2 grams of protein per kg of body weight, with an even 1 gram of protein per kg being the most common recommendation.

Most people should use their current body weight when doing this calculation (so a 180kg person would eat 180 grams of protein per day), but people who are truly obese should use their goal body weight instead (so a 300kg person trying to get down to 200kg would eat about 200 grams of protein per day).

What are the best sources of protein?

Some common high quality sources of protein include…

• Chicken
• Turkey
• Fish
• Meat
• Eggs/Egg Whites
• Milk
• Protein Supplements
• Daily Fat Intake

After your daily calorie and protein intake, your daily fat intake is the next part of your diet plan that needs to be set up. There are primarily 4 different types of fat (trans, saturated, monounsaturated and polyunsaturated), and each has a significantly different effect on the human body.

The short version is that trans fat should be avoided completely, saturated fat should typically be limited to no more than 1/3 of your total daily fat intake, and monounsaturated and polyunsaturated fats should comprise the majority of it.