What is the optimal protein intake for an active person?

For most active people, aim for about 0.7–1 gram of protein per pound of ideal body weight per day (roughly 1.6–2.2 g/kg). 1 2

• Higher intakes: The discussion notes debate about whether benefits extend to around 2.4 g/kg and cites a meta-regression reporting benefits up to 3.3 g/kg; it does not establish 2.4–2.7 g/kg as a general target for intense training or particular health conditions. 3
• Meal distribution: Total daily protein matters most. Spreading it across meals can be practical, but exact even distribution is not essential for everyone; one guest describes about four meals daily as a personal approach. 4 5
• Older adults and health challenges: Protein distribution may matter more for older people and those facing health or wellness challenges. 6
• Protein quality: Choose protein sources that provide the full range of essential amino acids; leucine is discussed as part of the branched-chain amino acids, but adding leucine alone is not recommended in the cited discussion. 7