The Complete Guide to Protein Tracking

Of all the numbers you can track, protein might be the highest-leverage. It supports muscle, keeps you full, and has a higher thermic effect than carbs or fat. Yet most people under-eat it simply because they don't measure it.

How much do you need?

A common evidence-based range is roughly 1.6–2.2 grams of protein per kilogram of body weight for active people, with the higher end useful when losing fat. Your exact target depends on your goals and body — CalorieAI can set one for you.

Easy ways to hit your target

• Anchor each meal around a protein source.
• Keep high-protein snacks like yogurt or skyr on hand.
• Track with a dedicated protein ring so you can see the gap at a glance.

Make it visual

CalorieAI's protein ring fills as you eat, turning an abstract number into something you can see and complete. It's a small design detail that makes hitting your target genuinely satisfying.

Want to try it yourself? Download CalorieAI free on Android and log your next meal with a single photo.