How Much Protein Do You Need Per Day?
March 26, 2026
Protein intake basics based on body weight, activity level, and fitness goals.
Most adults benefit from higher protein intake than the minimum guideline. A practical range is 1.2 to 2.0 grams per kilogram of body weight, depending on activity and goal.
If you train regularly or want to gain muscle, aim toward the higher end. If activity is low, a moderate target is usually enough.
Spread protein across meals to support appetite control and muscle recovery. Consistency matters more than exact timing.