How much protein do you need per day?
RDA minimum: 0.8 g/kg/day. For active individuals: 1.2–1.6 g/kg. For muscle building: 1.6–2.2 g/kg. Distribute protein evenly across 3–4 meals for optimal muscle protein synthesis (~25–40 g per meal). High-quality sources include eggs, meat, fish, dairy, and legumes. Protein provides 4 kcal/g.