Protein Without the Guesswork

Protein is the one nutrition variable most people get wrong in the same direction: too little, too late in the day, from too few sources. Getting it roughly right does more for body composition than any supplement stack, and it does not require weighing food for the rest of your life.

A workable target

For most healthy adults training regularly, a common guideline is around 1.6 to 2.2 grams of protein per kilogram of bodyweight per day, with the upper end useful while losing fat. Treat it as a range to aim at across the week, not a daily exam to fail.

Spread it out

• Three or four protein-led meals beat one enormous dinner.
• Anchor breakfast with protein — it steadies appetite for hours.
• Include a source in every meal before you plan the rest of the plate.
• Keep a fast option in the house for the days that go sideways.

Easy sources

• Eggs, Greek yoghurt, skyr, cottage cheese and milk.
• Chicken, turkey, lean beef, fish and tinned tuna or salmon.
• Lentils, beans, tofu, tempeh, edamame and seitan.
• Whey or plant protein powder when convenience is the deciding factor.

Hit protein and steps, and most diets start working by accident.

Tracking without obsession

Log carefully for two weeks to learn what your usual meals actually contain, then switch to estimating from those patterns. VISOR's AI food scanner is designed for exactly that middle ground: quick entries, approximate numbers, honest trends. Read it with our meal prep guide for the shopping and cooking side.

For an estimate of your total daily calories to go with your protein target, use the VISOR Body Weight Planner.

Nutrition guidance in VISOR is general wellness information. If you have a medical condition, are pregnant, or have a history of disordered eating, speak with a qualified healthcare professional before changing your diet.