How do I know if I am getting enough protein?

The most practical way to know if you're getting enough protein is to track your intake using an app like MyFitnessPal and compare it to your daily target. A general guideline is 0.8 grams per kilogram of body weight for sedentary adults, or 1.2 to 2.0 grams per kilogram if you're active or trying to build muscle. Physical signs of inadequate protein include muscle loss, slow wound healing, frequent illness, fatigue, and feeling hungry shortly after meals. If you're consistently hitting your target through foods like meat, eggs, dairy, legumes, or tofu and feeling energetic with good muscle recovery after exercise, you're likely getting enough. A doctor or dietitian can confirm this with a blood test if you're unsure.