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.

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.