Protein: how much do you actually need?

The supplement industry has an interest in you believing you need enormous amounts of protein. The numbers say otherwise.

For people doing resistance training, the literature fairly consistently shows an intake between 1.6 and 2.2 grams per kilogram of bodyweight per day is enough for maximal muscle growth. For a 75 kilogram person that is roughly 120 to 165 grams a day.

Anything beyond that provides no further benefit. The body simply uses the excess as an energy source, which is an expensive way to get calories.

The second thing worth knowing: timing through the day matters less than was once thought. There is no thirty-minute anabolic window after training. Total daily intake is what counts.

The best source is ordinary food — eggs, meat, fish, dairy, legumes. Protein powder is convenient, but it is not necessary.