Protein per day for weight gain: target 1.6–2.2 g/kg body weight daily with a small calorie surplus and strength training.

Daily protein for women is 0.8–1.2 g per kg of body weight, rising to 1.6–2.0 g/kg with heavy training or special life stages.

Daily protein needs range from 0.8–2.0 g per kg body weight, scaled to age, training, and goals.

Most adults do well with 0.25–0.40 g of protein per kg of body weight at each meal to support muscle building and fullness.

Per scoop, whey powder typically provides 20–27 grams of protein, depending on type and serving size.

In whey protein powders, one 30 g scoop usually provides 23–27 g of protein, varying by isolate vs concentrate.

Yogurt protein ranges from about 8–25g per cup, with strained styles like Greek and skyr packing the most.

One large whole egg has about 6.3 grams of complete protein; size changes the count slightly, cooking barely changes it.

Most women meet goals by aiming for 0.8–1.2 g protein per kg body weight, with higher ranges for training, pregnancy, and nursing.

Cooked white rice provides about 4.3 g protein per cup, or roughly 2.7 g per 100 g of cooked rice.