How Much Protein Do You Need?
The optimal protein intake varies by goal. Research suggests: for general health 0.8 g/kg; for muscle maintenance 1.2–1.6 g/kg; for muscle gain 1.6–2.2 g/kg; for athletes 2.0–3.1 g/kg. If you have a known body fat %, calculations based on lean body mass are more accurate as fat tissue requires minimal protein.