When people start losing weight, calories usually get most of the attention. But protein deserves attention too—especially if the goal is to lose fat while maintaining as much lean mass as possible. For many adults pursuing weight loss, a practical starting range is around 1.2–1.6 grams of protein per kilogram of body weight per day. That does not mean everyone needs the top end of the range. Your ideal intake depends on body size, activity level, age, health status, and how

Why Does Protein Keep You Full Longer? Have you ever noticed that after eating a sugary snack, you're hungry again within an hour, but a meal with eggs, chicken, fish, or tofu keeps you satisfied much longer? The difference isn't simply about the amount of food you eat. Protein influences hunger hormones, digestion, and the brain's appetite regulation system, making it one of the most satiating nutrients in a balanced diet. Whether your goal is healthy weight management, main