What is the recommended protein intake?

Aim for about 1 gram of protein per pound of ideal or target body weight per day—for example, someone targeting 180 pounds would aim for roughly 180 grams daily. A range of about 0.7–1 gram per pound is also described as sufficient for many people. 1 2

• High-quality protein: Prioritize adequate daily protein; high-quality sources, particularly at the first and last meals, can support skeletal-muscle health and muscle protein synthesis. 3
• Leucine for strength or muscle growth: The suggested amount is 700–3,000 mg of leucine per meal, preferably obtained from food; it is discussed as supporting muscle growth and repair. 4

In short, use roughly 1 gram per pound of target body weight as a practical daily aim, with protein quality and meal-level leucine relevant to muscle goals.