How much protein do you need?
Evidence-based daily protein targets
Medical Disclaimer: This tool provides general educational estimates. Always consult your prescribing physician or healthcare provider before making medication changes or interpreting results from population-based models.
Frequently Asked Questions
1.6-2.2 g/kg body weight per day. For a 170 lb person: 123-170g daily. This range is supported by multiple meta-analyses.
For healthy adults, up to 3.5 g/kg appears safe. High protein does not damage kidneys in healthy people. Those with kidney disease should consult a doctor.
Complete proteins: chicken, fish, eggs, dairy, beef. Plant combinations: rice + beans, tofu, tempeh. Whey protein is the most studied supplement.
Spread across 3-4 meals, 25-40g each. Post-workout protein is beneficial but total daily intake matters more than timing.
Methodology
Protein targets based on ISSN and meta-analysis recommendations: sedentary 0.8 g/kg, light 1.0-1.2, muscle building 1.6-2.2, fat loss 1.2-1.6, endurance 1.2-1.4, elderly 1.0-1.2. Mid-range used for per-meal calculations.
Daily protein needs: sedentary adults 0.8 g/kg, muscle building 1.6-2.2 g/kg, fat loss 1.2-1.6 g/kg. For a 170 lb person building muscle: 123-170g/day. Spread across 3-4 meals of 25-40g each. Total daily intake matters more than timing.
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