Baseline is 0.8 g/kg body weight daily; 1.2-1.6 g/kg suits hard training, weight loss, or age 60+. Spread it across meals and favor fish, poultry, beans, nuts, and dairy over processed meats.
What to do
Common questions
How much protein do I need a day?
The official baseline is 0.8 grams of protein per kilogram of body weight per day - about 55 grams for a 150-pound person, 73 for 200 pounds. That number is the minimum to avoid deficiency, not the optimum. Research and sports-nutrition guidance support more - roughly 1.2 to 1.6 g/kg - for people who train with weights, want to keep muscle while losing weight, or are over 60, since aging muscle responds less to protein and needs a bigger dose per meal. In food terms: 30 grams of protein looks like a chicken breast, a cup of Greek yogurt plus eggs, or a generous serving of lentils with tofu. Spreading protein across three meals beats loading it all at dinner - muscle uses about 25-40 grams per sitting effectively. MedlinePlus notes protein sources matter too: fish, poultry, beans, nuts, and dairy bring better company - less saturated fat, more nutrients - than processed and fatty red meats. Do you need protein powder? Only as convenience; food covers most needs. Who needs care: people with kidney disease are sometimes advised to moderate protein - a doctor conversation, not a self-experiment. And very high protein is not a free lunch: it crowds out fiber and plants if it takes over the plate. Pymander is a free AI doctor, 24/7 by text. Give it your weight and routine, and it can help you estimate a sensible target.