General guidance for healthy adults is around 0.8g of protein per kilogram of body weight per day, with active people and older adults often benefiting from more.
More is not automatically better — very high intakes offer little extra benefit for most people. Spreading protein across meals matters more than chasing a huge total.
The takeaway
Estimate your needs from your body weight and activity, then spread protein across the day. Whole foods can meet most people’s targets.