Protein

The standard minimum for adults is 0.8 grams per kilogram of body weight, or about 0.36 grams per pound. For a 150-pound person, that's roughly 54 grams. It's a floor to prevent deficiency, not an ideal for everyone. Lifters, older adults and people cutting calories often aim higher.

Divide your weight in pounds by 2.2 to get kilograms, then multiply by a grams-per-kilogram target. Use 0.8 for a baseline. People building muscle often use roughly 1.6 to 2.2. Then check your total across meals with a food tracker. The target is a range, not a precise prescription.

It can help indirectly. Protein tends to keep you fuller and helps you hold on to muscle while you eat in a calorie deficit. It doesn't melt fat on its own, though. Weight loss still comes down to eating fewer calories than you burn, and protein just makes that easier to stick to.

In healthy people, research hasn't shown that higher protein intake damages the kidneys. The picture is different if you have chronic kidney disease or one kidney, where protein targets are often individualized. If that's you, get your number from your doctor or a renal dietitian, not from a calculator.

Your total for the day matters most. Spreading protein across meals may help a little with muscle building, and a post-workout shake is fine, but the tight anabolic window from gym lore is overstated. Hit your daily number first, then worry about timing if you want to fine-tune.