According to the Harvard Medical School, the intake depends on your weight, activity level, and goals! The general rule is 0.8g of protein per kg of body weight (0.36g per pound), so if you weigh 150 lbs (68 kg), you need around 55g daily. But if you’re active or building muscle, you’ll want more—around 20–25g after a workout to maximize muscle growth. Just don’t go overboard—research shows eating more than 40g in one sitting doesn’t give extra benefits.
The key? Spread your protein throughout the day for the best results!
