How many grams of protein should I eat everyday?

The recommended protein intake often depends on your goals. For maintaining muscle health and supporting overall health, a typical guideline is to consume about 1 gram of quality protein per pound of body weight or desired body weight. For example, if you weigh 200 pounds and your target is to weigh 180 pounds, aiming for 180 grams of protein per day is a good strategy 1 2.

Additionally, it's important to distribute protein intake evenly across meals to maximize muscle protein synthesis and support muscle health 3. For older adults, a higher protein intake per meal, such as 40 to 50 grams, may be necessary to stimulate muscle response effectively, given changes in muscle efficiency with age 4.

These recommendations emphasize obtaining protein from high-quality sources and ensuring adequate intake in line with your body weight and health objectives.