What is the recommended protein intake?

A good starting target is about 1 gram of protein per pound of ideal or target body weight per day (about 2.2 grams per kilogram), especially if you resistance train or are aiming to build muscle. 1 2

• High-quality protein and distribution: Prioritize protein quality and spread intake across meals; a commonly discussed meal range is roughly 30–50 grams. 3 4
• Earlier in the day: Getting quality protein and amino acids earlier may support muscle growth more than consuming most of them later; this is not a reason to avoid protein later. 5
• Fasting or restricted eating windows: The guidance here emphasizes getting enough total protein and including high-quality protein in at least two to three meals per day. 3