How much protein do you need per day?

A common range is around 1.2 to 2.0 grams per kilo of body weight per day for people who train, and less for those who do not. The harder part is seeing what you actually eat over a day, not picking a number.

• Judge it per day, not per meal — the daily total is what moves.
• Spreading protein across meals is easier to keep up than one large dose.
• Weigh a few familiar portions once, and you will estimate the rest well enough.
• Named products count as one item with their known values — no guessing at ingredients.
• Needs differ by weight, training and health. There is no single correct number.

How it works

You say what you ate in ordinary words. Mia Balance logs each item separately with amounts and macros, respects exact quantities you state and never adds food you did not mention.

Mia Balance is a support tool for logging, not medical or dietary advice. It does not treat conditions. Talk to a professional if you have a condition that affects your diet.