What is the recommended protein intake?

Aim for about 1 gram of protein per pound of ideal or target body weight per day. 1

• Two to three meals: Include high-quality protein in meals; one suggested approach is 30–50 grams per meal, with the first and last meals emphasized. 2
• Essential amino acids and leucine: Leucine helps trigger muscle protein synthesis, and the discussion describes roughly 9 grams of leucine per day as a useful target. 3
• Total amount over precise timing or type: When total daily protein is high enough, protein timing and source matter less; total daily intake is the priority. 4