Protein is one of the most important nutrients for your body. It helps build muscles, repair tissues, support your immune system, and even keep your hair and skin healthy. But the big question is: how much protein do you actually need each day?
Daily Protein Needs by Activity Level
Calculate you Personalized requirement here. Protein Requirement Calculator
- Sedentary adults: 0.8 g per kg of body weight
- Active adults: 1.0 – 1.4 g per kg
- Athletes / strength training: 1.6 – 2.2 g per kg
For example, a person weighing 70 kg may need anywhere between 56 g and 140 g of protein depending on their lifestyle and goals.
Protein in African & Everyday Foods
You don’t need expensive supplements to meet your protein needs. Common foods in Africa and worldwide are rich in protein:
| Food | Serving | Protein (g) |
|---|---|---|
| Injera (teff) | 1 piece (80 g) | 3 – 4 |
| Shiro (stew) | 1 cup | 12 – 15 |
| Lentils (boiled) | 1 cup (200 g) | 18 |
| Egg | 1 medium | 6 |
| Milk | 1 cup (250 ml) | 8 |
Make It Fun: Try Our Protein Plate Game
To make healthy eating easier, we built a free interactive tool where you can drag and drop foods like injera, shiro, and lentils onto a plate and instantly see your protein total compared to your daily needs.
🎮 Try the Protein Plate Game here and discover how your meals add up.
Why Protein Balance Matters
Eating too little protein may cause fatigue, muscle loss, and slow recovery, while eating enough helps you stay energetic, strong, and productive in your daily life. Balanced meals keep you healthier and more satisfied.
Take the Next Step
Start by learning your protein needs, then use our tool to practice building plates that fit your lifestyle. It’s fun, simple, and designed with local foods in mind.
👉 Play the Protein Plate Game Now
