Protein Daily target: ~1.2–2.0 g per kg of bodyweight Protein is a macronutrient required in larger amounts and makes up a major part of daily calorie intake, alongside fats and carbohydrates. Every cell in the body depends on protein for building, repairing, and maintaining tissues such as muscle, skin, hair, and organs. Unlike carbohydrates and fats, protein is not a preferred or fast energy source and is generally used last for energy needs. Common sources: Meat, fish, egg

If you want to lose fat, it’s easy to get caught up in common myths that slow your progress or even cause setbacks. Many people follow advice that sounds logical but actually works against their goals. Understanding the truth behind these misconceptions can help you reach your fat loss goals faster and more sustainably. Here are five myths about losing fat and practical tips to avoid these mistakes. Myth 1: Doing Cardio All Day Burns More Fat Many believe that spending hours