Nutrient glossary
What is protein?
Protein is the macronutrient your body uses to build and repair muscle, skin, enzymes and hormones.
Reviewed 20 July 2026. General information, not medical advice.
The short version
Protein is made of amino acids, nine of which are essential: your body cannot make them, so they have to come from food. Meat, fish, eggs and dairy carry all nine in good balance, and plant foods like beans, tofu, nuts and grains cover them too when you eat a mix across the day.
Protein is more filling than carbohydrate or fat, which is why a meal built around it holds you for longer. It also matters more as you get older, when the body becomes less efficient at turning food protein into muscle.
Daily reference
56 g a day
The evidence-based reference is 0.75 g per kg of body weight a day for adults, which is 56 g for a 75 kg adult. People training hard or losing weight often aim higher.
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Best food sources of protein
Full ranking| Food | Per serving | Per 100g |
|---|---|---|
| Chicken Breast | 53 g | 31 g |
| Sirloin Steak | 44 g | 29 g |
| Ribeye Steak | 41 g | 27 g |
| Roast Chicken | 40 g | 29 g |
| Duck Breast | 39 g | 28 g |
| Tuna Steak | 38 g | 29 g |
| Turkey Breast | 36 g | 30 g |
| Pork Chop | 34 g | 26 g |
Common questions
- How much protein do I need a day?
- The adult reference is 0.75 g per kg of body weight, so a 75 kg adult needs about 56 g a day. Nutrigate personalises this from your weight.
- Can you get enough protein without meat?
- Yes. Beans, lentils, tofu, tempeh, eggs, dairy, nuts and whole grains together cover both the amount and all nine essential amino acids.