How much protein should I take?

When determining protein intake, a common guideline mentioned by experts like Dr. Layne Norton and Dr. Gabrielle Lyon is to aim for approximately 1 gram of protein per pound of target body weight. For instance, if you weigh 200 pounds and your goal is to weigh 180 pounds, you should aim for 180 grams of protein per day. This approach is generally sufficient for maximizing muscle growth and ensuring metabolic efficiency 1 2.

For older adults, it may be beneficial to consume slightly more protein per meal to stimulate muscle growth effectively. The recommendation is often between 40 and 50 grams per meal, as aging reduces the efficiency of how muscles use protein 3.

Additionally, while the distribution of protein across meals has been debated, Dr. Norton suggests that total daily protein intake is more crucial than precise distribution across meals. That said, for those aiming to optimize protein synthesis, distributing protein intake relatively evenly across two to four meals per day could be advantageous 4 5.