Guide

For muscle gain, most lifters do best with 1.6–2.2 g protein per kg body weight per day, split across 3–5 meals.

Chicken breast protein ranges from ~23 g per 100 g raw to ~31 g per 100 g roasted; a cooked 3-oz piece gives about 26 g.

Post-workout protein needs land around 0.25–0.40 g/kg (about 20–40 g) from a quality source to stimulate muscle repair and growth.

During pregnancy, aim for about 1.1 g of protein per kg of body weight each day (roughly 71 g/day for many), with individualized advice from your clinician.

Daily protein needs start at 0.8 g per kg of body weight, with higher targets for training, pregnancy, lactation, and older age.

Daily protein needs depend on body weight, age, and activity; most adults do well at 0.8–1.2 g per kg, with athletes using 1.4–2.0 g per kg.

For steady fat loss, aim for 1.2–1.6 g/kg of body weight per day (up to 2.2 g/kg if lean and active) with a calorie deficit.

Protein intake for most adults is 0.8 g/kg daily; athletes often aim for 1.2–2.0 g/kg and older adults benefit from 1.0–1.2 g/kg.

Most adults do well with about 0.8 g of protein per kilogram of body weight each day, with higher needs for training and aging.

No, muscle growth needs amino acids from protein; training alone cannot add new tissue.