Use case · Protein & muscle
Not just how much protein.
Where it came from
A meal that reads 21 g of protein tells you almost nothing. The diary shows 14 g of it came from the salmon and 5 g from the rice
How it
works?
Simple inputs → clearer patterns → practical routines
- 01 Log the meal
One photo, or a barcode for packaged food with label-verified values.
- 02 See the breakdown
Protein is attributed to the components of the plate, not just totalled at the bottom.
- 03 Check the day
Per meal and per day, computed from the portions you logged rather than a generic serving.
Why this
helps?
- Provenance, not just totals
Knowing a lunch hit 21 g is less useful than knowing which part of the plate delivered it, because that is the part you can repeat.
- Computed from real portions
A generic serving is somebody else's plate. Yours is the one that counts.
- Honest about the evidence
Per-meal distribution has solid short-term evidence and much weaker long-term evidence. Total daily intake is the part that is well supported, and we will not pretend otherwise.
What you’ll get in
the first week.
Focus on fast wins first, then build confidence with a weekly summary that’s easy to act on.
Log a normal day and see where your protein actually comes from
Adjust one meal, usually breakfast, which is where most days lose the most
Read the week per day, not per meal
Frequently asked
questions.
Protein, read at the portion you ate.
How much protein do I need per day?+
The reference intake is 0.8 g per kg of body weight (0.83 by WHO and EFSA). Sports-nutrition positions give 1.2 to 2.0 g/kg for athletes and active adults, and 1.0 to 1.2 g/kg is commonly advised for adults over 65.
Does it matter how I spread protein across the day?+
Short-term muscle-protein-synthesis studies show a clear per-meal dose response, but training trials that manipulated distribution have largely failed to show an advantage once total intake was matched. Treat spreading as a convenience, not a lever with its own proven payoff.
Do you track workouts?+
No. 3sense Food tracks food. Training, recovery and sleep belong to a different product.
Do I need supplements to hit the numbers?+
Usually not. The targets are reachable with food, and the app is built around showing you which foods are doing the work.
Where can I learn more about protein guidance for active people?+
A commonly cited resource: ISSN position stand: Protein and Exercise.
Ready to see where your protein comes from?
Start freeStart tracking today. See your first insights within a week.