How much protein do I need per day?

A general rule is 0.8 g/kg for sedentary adults, 1.6–2.2 g/kg for building muscle, and 2.0–2.4 g/kg when cutting to preserve lean mass.

Is there a limit to how much protein I can absorb in one meal?

There's no hard cap, but muscle protein synthesis is maximised by ~0.4 g/kg per meal across 3–5 meals. Huge single doses aren't harmful, just not extra useful.

Should I use lean body mass or total body weight?

Most evidence-based guidelines use total body weight for simplicity and safety. If you're very lean or very overweight, using lean body mass (or goal weight) can be more accurate.

Why does this use my goal weight?

Scaling protein to the weight you are working towards keeps the target steady as you lose or gain, and avoids over-prescribing protein based on fat mass you intend to shed.

What are good protein sources?

Chicken, turkey, fish, eggs, lean beef, Greek yogurt, cottage cheese, tofu, tempeh, lentils, edamame, whey or plant protein powder.