Nutrition
Protein, Simplified: How Much You Actually Need
The single most impactful nutrition change most adults can make — and it's not complicated.
Dr. Timothy CarpenterJuly 2, 2026 4 min read
The number that matters
Most active adults do well with roughly 0.7–1.0 grams of protein per pound of goal bodyweight, distributed across 3–4 meals. For a 160-pound person, that's 110–160g per day.
Why distribution matters
Muscle protein synthesis has a ceiling per meal (~40g for most adults). Loading protein at dinner and skimping at breakfast is common — and suboptimal for body composition.
Practical anchors
- 30–40g protein at breakfast
- 30–50g at lunch and dinner
- Optional 20–30g snack or shake
Simple, boring, effective.
nutritionproteinbody-composition