Protein Basics: How Much Protein Do You Really Need Per Day?

A simple target for most active adults is 0.7–1.0g per pound of goal bodyweight. If that feels high, start at the lower end and build.

Quick guidelines

• Spread protein across 3–4 meals.
• Anchor each meal with a lean protein source.
• Use shakes to fill gaps, not replace meals.

Consistency beats perfection. Hit the range most days.