Protein Intake Guide
TL;DR
A simple target: 1.2–1.6 g/kg for many active adults (adjust individually).
How to estimate daily protein and build meals around it.
Key points
- A simple target: 1.2–1.6 g/kg for many active adults (adjust individually).
- Distribute protein across meals for better adherence.
- Choose lean sources most days; add fats intentionally.
- If you have kidney disease, consult a clinician.
Practical takeaway
Pick one change and test it for 7–14 days before adding more.
Related reading
FAQ
How long should I test a change?
Try 7–14 days before judging results.
Do I need supplements for this?
Often no — habits like sleep, protein, fiber, and activity matter more.
Disclaimer: Informational only. Not medical advice. If you have a condition or take medication, consult a clinician.