How much protein do you actually need?

The working range

For adults training hard, 0.7–1.0 g of protein per pound of bodyweight per day covers essentially every goal. The top of that range is most useful when you are in a calorie deficit and trying to keep muscle.

Going above it is not harmful for healthy kidneys, it is just unnecessary — and the calories usually come out of carbohydrate you would rather have around training.

Spread it across four meals

Muscle protein synthesis responds to a per-meal dose, roughly 0.25 g per pound. Four meals at that dose beats one enormous dinner, even when the daily total is identical.

• Breakfast: eggs, Greek yogurt or cottage cheese
• Lunch: chicken, fish or lean beef
• Around training: a shake, milk or yogurt
• Dinner: whatever protein you actually enjoy cooking

Plant-based athletes

Aim about 10% higher on total intake and combine sources across the day — soy, legumes, grains and seeds together cover the amino acid profile without any single food doing all the work.