What is the recommended protein intake?

A practical target is about 1 gram of protein per pound of ideal or target body weight per day; adjust for individual needs and activity. Layne Norton describes roughly 1 gram per pound of body weight as a sufficient general target for most people, while Gabrielle Lyon specifies ideal body weight. 1 2

• Leucine for muscle growth and repair: Aim for 700–3,000 mg per meal; the cited discussion frames this as support for muscle hypertrophy and repair. 3
• Protein timing: The discussion emphasizes getting enough total protein; protein timing appears to matter less when daily intake is high. 4
• Protein quality and density: Higher-quality, protein-dense foods provide more essential amino acids per calorie, which can help support muscle tissue; adequate total intake also matters. 5