How Much Protein, Really

The protein research has converged for a decade now, and the answer for active adults is not surprising: zero point seven to one gram per pound of bodyweight, daily, supports the upper limit of muscle protein synthesis. Below that, you leave growth and recovery on the table. Above it, the additional protein is simply used as fuel.

The more interesting variable is distribution. Spreading your daily protein across three to five meals, each containing roughly thirty to fifty grams, keeps muscle protein synthesis stimulated more often than slamming all of it into one or two meals. Your body has limited capacity to use protein in a single sitting.

In a cut, push toward the upper end of the range. In a surplus, the lower end is fine. The total daily number matters far more than the precise grams in any individual meal. Hit the target consistently, and the rest of your nutrition has room to breathe.