What is the recommended protein intake?

A good starting target is about 1 gram of protein per pound of body weight (2.2 grams per kilogram); using ideal or desired body weight can be a practical reference, particularly if your goal is to build or maintain muscle. 1 2

• Prioritize quality and distribution: Choose high-quality protein sources and spread your daily intake across meals; distribution and quality become more important when total protein intake is lower. 3
• Consider protein earlier in the day: Early-day protein may support muscle growth more than putting most of your intake later, though this does not mean you should avoid protein in the evening. 4
• With fasting or a restricted eating window: Aim to meet your total protein target within the window. The available evidence here supports prioritizing sufficient protein, but does not specify a rule of two to three protein-containing meals. 5