How much protein do you need?

Protein helps repair and build body tissues, including muscle. If you lift, run, diet, or want to maintain lean mass, protein deserves attention. That does not mean you need extreme amounts or a supplement for every meal.

A common evidence-based range for active people is roughly 1.6 to 2.2 grams per kilogram of body weight per day. Some people may do fine below that. Some dieting or very lean athletes may prefer the higher end. The useful target is a range you can hit consistently.

Food first, supplements optional

Protein powder is not magic. It is powdered food convenience. If it helps you hit your target, fine. If you prefer eggs, yogurt, beans, tofu, fish, poultry, lean meat, or other foods, also fine. The target matters more than the branding.

Distribution can help too. Many people do better with protein spread across meals instead of saving almost all of it for dinner. You do not need perfect timing, but a protein source at most meals makes the daily target easier.

• Pick a daily range, not a single fragile number.
• Use foods you enjoy and digest well.
• Raise protein during a cut if hunger or lean-mass retention is a concern.
• Do not ignore carbs and fats just to chase more protein.

If you are overwhelmed, start with one simple habit: include a meaningful protein source at breakfast, lunch, and dinner. That alone gets many people close enough to make progress.