The Truth About Protein
Since I clearly emphasize a higher-protein approach, let’s talk about why — and what I actually mean when I say “high protein.”
We’ll touch on a bit of science here (I promise to keep it approachable), because understanding why something works makes it much easier to apply in real life.
Protein is a macronutrient that plays a unique role in appetite regulation. When consumed in appropriate amounts, it helps reduce hunger and cravings while increasing satiety and fullness. Compared to carbohydrates or fat, protein has a stronger and longer-lasting effect on the hormones and signals that tell your brain, “I’m full” and “I’m satisfied.”
Protein also slows digestion, which helps keep blood sugar levels more stable. Why does this matter? Because quick drops in blood sugar tend to bring on intense cravings, especially after consuming refined carbs like donuts or chips. Since protein digests more slowly, it helps maintain steady energy levels and fewer sudden hunger spikes.
Another important factor is that protein has the highest thermic effect of food, meaning your body burns more calories digesting protein than it does digesting carbohydrates or fat. This contributes to satiety because the body perceives protein as more substantial, leading to longer-lasting fullness and less frequent snacking.
Not all cravings are emotional. Some are biological. When protein intake is too low, the body may continue driving hunger in an effort to meet its amino acid needs. Eating enough protein earlier in the day often reduces cravings later on, not because of willpower, but because the body’s needs are actually being met.
Protein and Muscle Health
Protein supports muscle health, which plays a key role in metabolism, blood sugar balance, and stable hunger signaling over time.
Adequate protein intake helps maintain or build lean muscle mass, which:
Optimizes insulin sensitivity
Increases calories burned at rest
Improves appetite control
This is one reason protein intake matters for everyone, not just those trying to lose weight.
How Much Protein Do You Actually Need?
Calculating your protein needs is simpler than most people think.
Step 1: Convert your body weight to kilograms
Divide your weight in pounds by 2.2
(Example: 165 lb ÷ 2.2 = 75 kg)
Step 2: Choose your activity level
Sedentary / General: 0.8 g per kg
Lightly active (1–3 days/week): 0.8–1.0 g per kg
Moderately active (3–5 days/week): 1.2–1.6 g per kg
Step 3: Multiply
Body weight (kg) × activity factor = daily protein intake (grams)
Example (165 lb / 75 kg person):
Sedentary: 75 × 0.8 = 60 g/day
Lightly active: 75 × 1.0 = 75 g/day
Moderately active: 75 × 1.2 = 90 g/day
These calculations are intended for generally healthy individuals.
To clarify activity levels:
Sedentary: Little to no intentional exercise; sitting most of the day.
Lightly active: Light movement or exercise 1–3 days per week.
Moderately active: Structured exercise or physical activity 3–5 days per week.
The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg/day, which represents the minimum amount needed to prevent deficiency. However, I typically recommend aiming for 1.2–1.6 g/kg/day, alongside regular movement. Higher intakes have been shown to better support appetite regulation, lean mass preservation, and metabolic health. My approach emphasizes these benefits while still staying within the established guideline that 10–35% of daily calories come from protein. Just for context, I work out 3–5 times a week, average 8–10k steps daily, and weigh around 135 pounds. Personally, I aim for about 90–100 grams of protein per day, which is about 1.6 g/kg.
Putting It Into Practice
Now that you understand why protein matters, and how much you need… let’s talk about putting it into practice. I think it’s incredibly valuable to take time to determine how much protein you need each day. Tracking your intake, even for a short period, can help you see where you stand. A food scale can be useful for accurately measuring protein portions and getting familiar with serving sizes, and tools like MyFitnessPal can make tracking simpler.
The standard American diet tends to be high in refined carbohydrates and lower in quality protein. That doesn’t mean carbohydrates are “bad,” but foods like cereal, ramen noodles, spaghetti, chips, PB&Js, and other packaged snacks or meals often end up dominating daily intake.
This approach emphasizes prioritizing quality protein and high-fiber foods, with a focus on real, whole foods that support fullness, steady energy, and long-term health. Try the recipe below and start tracking protein for a few days to see how it changes your hunger and energy.
Crockpot Italian/Mexican Chicken
One of my go-to protein preps that pairs easily with your favorite vegetables, grains, or salads.
Ingredients:
2 Ib boneless, skinless chicken breasts
1 yellow onion (diced)
8 oz zesty Italian dressing
1 packet ranch dressing mix
1 Tbs cumin
1 Tbs chili powder
1 Tbs minced garlic
*Serving Size: This typically yields about 6 servings (~3 oz each)
Instructions:
1. Dice the yellow onion.
2. Place the chicken breasts and onion in the bottom of the crockpot.
3. In a small bowl, whisk together the Italian dressing, ranch seasoning, garlic, and spices.
4. Pour the mixture evenly over the chicken.
5. Cook on HIGH for 3–4 hours or LOW for 5–6 hours, until the chicken is tender and easily shredded.
6. Shred the chicken directly in the crockpot and stir to coat evenly in the sauce.
Recipe Notes:
- This recipe was inspired by a TikTok creator and adapted to fit how I like to prep protein for the week.
- I usually serve this with rice and whatever vegetables I have on hand, but it also works well in bowls, wraps, or salads.
Macros (Approximate, per serving)
339 calories | 43g protein | 6g carbs | 14g fat
Sources & Further Reading
This post draws from peer-reviewed research on protein intake, appetite regulation, and satiety, including:
Leidy HJ et al. The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 2015.
Halton TL & Hu FB. The effects of high-protein diets on thermogenesis, satiety, and weight loss. Journal of the American College of Nutrition, 2004.
Simpson SJ & Raubenheimer D. The protein leverage hypothesis. Obesity Reviews, 2005.
Franz MJ et al. Macronutrients and glycemic control. Diabetes Care, 2010.
