Guide

Protein in whole milk is about 8 g per 1 cup (240 ml), or roughly 3.2–3.4 g per 100 ml.

Plain whole-milk yoghurt averages 3.5 g protein per 100 g; strained styles like Greek or skyr reach roughly 10–11 g per 100 g.

Protein in chicken ranges from about 23–31 g per 100 g cooked meat, with lean breast at the top and dark cuts a bit lower.

Most adults do well at 0.8–1.2 g of protein per kilogram of body weight per day, with higher targets for training, aging, pregnancy, or calorie cuts.

For muscle gain, target 1.6–2.2 g protein per kg body weight each day, split into 3–5 meals with 0.25–0.4 g/kg soon after training.

Daily protein for muscle growth is ~1.6–2.2 g/kg of body weight, spread across 3–5 meals.

Protein needed for muscle growth is about 1.6–2.2 g/kg each day, split across 3–5 meals.

For bodybuilding protein needs, aim for ~1.6 g per kg of body weight each day, with a workable range of 1.4–2.2 g/kg split across meals.

Most lifters grow well on 1.6–2.2 g/kg of body weight per day, split across 3–5 meals with 20–40 g protein each.

Protein in one egg averages 6–6.5 grams for a large size; smaller eggs have less, while jumbo eggs reach about 8 grams.