Question 1

How much protein do I need per day?

Accepted Answer

General guidance ranges from 1.2 to 2.2 g/kg body weight depending on activity and goals.

Question 2

Do goals change the target?

Accepted Answer

Yes—maintenance ~1.2-1.6 g/kg; fat loss while preserving muscle ~1.6-2.2 g/kg; muscle gain ~1.6-2.2 g/kg with resistance training.

Question 3

How should I distribute protein?

Accepted Answer

Spread across 3-5 meals with 20-40 g high-quality protein each, depending on body size.

Question 4

What about plant-based diets?

Accepted Answer

Aim for variety and sufficient total; consider higher end of the range to account for digestibility.

Question 5

Is there a safety limit?

Accepted Answer

Healthy adults tolerate higher intakes when kidneys are normal; stay hydrated and consult a professional if you have medical conditions.

Protein Calculator — Daily Protein Needs Calculator