How much protein should I take?

Aim for about 1 gram of protein per pound of your target body weight each day. 1

• Example: If your target weight is 180 pounds, aim for about 180 grams of protein daily. 2
• Older adults: Protein distribution may matter more with age; the discussion recommends roughly 30–50 grams per meal, but does not specifically establish 40–50 grams as an older-adult target. 3
• Daily total and timing: Total daily protein is the key target; there is flexibility in timing, and spreading intake across meals can be a practical approach. 4