Daily protein target for your weight and goal.
Estimates only - not medical advice.
Protein requirements scale with how much you weigh and what you are asking your body to do. The government RDA sits at about 0.36 g per pound, which is designed to prevent deficiency in sedentary adults, not to support exercise or preserve muscle in a deficit. Active people generally do better at 0.5 to 0.7 g/lb; those building muscle or in a calorie cut often target 0.7 to 1.0 g/lb.
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The RDA is 0.36 g per pound, set for sedentary adults. Active people typically aim for 0.5 to 0.7 g/lb; those in a cut or actively building muscle often use 0.7 to 1.0 g/lb. A registered dietitian can give you a more precise target based on your specific situation.
Spreading intake across three or four meals of roughly 25 to 40 grams each is more effective for muscle protein synthesis than loading most of it into one or two meals.
Healthy adults with normal kidney function handle higher protein intakes without issue. Staying well hydrated is sensible at any intake level. If you have a kidney condition, check with your doctor before increasing protein significantly.
No - an estimate.