Aim for about 0.8 grams of protein per kilogram of body weight per day for most adults
Use about 1.2 to 2.0 grams per kilogram per day if you exercise regularly, want to build muscle, or are dieting
Use about 1.6 to 2.2 grams per kilogram per day if your goal is muscle gain or fat loss while preserving muscle
Use the lower end of the range if you are mostly sedentary
Use the higher end of the range if you are older, very active, or recovering from injury
Calculate your target by multiplying your body weight in kilograms by your chosen grams per kilogram
If you know your weight in pounds, divide by 2.2 to get kilograms first
Spread protein across meals instead of eating most of it at once
Check for special needs if you are pregnant, breastfeeding, have kidney disease, or have a medical condition
Ask a doctor or dietitian if you are unsure what target is right for you