How much protein do you need a day if you exercise?

For building muscle, the benefit levels off at around 1.6 grams of protein per kilo of body weight a day, according to a meta-analysis of 49 studies. Eating more than that adds nothing noticeable.

The International Society of Sports Nutrition gives a range of 1.4 to 2 grams per kilo for people who train. If you do not do strength training, your needs are lower.

Here it helps to stay at the top of the range. With fewer calories your body draws on muscle too, and protein, together with strength work, is what protects it.

A portion the size and thickness of your palm, of meat, fish, eggs or pulses, has about 25 grams of protein. Three or four portions a day, spread across your meals, cover most people.

If you give your weight and height, the plan works out your grams of protein and also gives them to you in palms. You do not have to log what you eat.