What is the recommended protein intake?

Aim for about 1 gram of protein per pound of ideal or target body weight per day; a range of roughly 0.7–1 gram per pound is also described as sufficient for many people. 1 2

• Meals: Have protein across about two to four meals a day; two or three meals is a reasonable pattern, rather than needing to eat six or seven times daily. 3
• Protein quality and leucine: Choose high-quality protein and get essential amino acids, especially leucine. The discussion notes 700–3,000 mg of leucine per meal as a useful amount for supporting muscle growth and repair. 4