The target
For people who lift, about 0.7–1 g of protein per pound of bodyweight per day (1.6–2.2 g/kg) covers nearly everyone. If you're very overweight, use your goal weight instead.
Example
A 200 lb lifter aims for roughly 140–200 g a day. Split over 4 meals, that's 35–50 g per meal.
Easy protein sources
- Chicken, turkey, lean beef, fish
- Eggs and egg whites
- Greek yogurt, cottage cheese, milk
- Whey or casein protein
- Tofu, tempeh, lentils, edamame
Does timing matter?
Total daily protein matters most. Spreading it across 3–5 meals, including one within a few hours of training, is a nice bonus.