How much protein do you actually need?

The internet will tell you protein is complicated. It isn't. For active people building or keeping muscle: roughly 1.6–2.2 grams per kilogram of bodyweight per day. Weigh 80 kg? Aim for 130–175 g.

Timing barely matters. The "30-minute anabolic window" is mostly myth — total daily intake drives the vast majority of results. Spread protein across meals because it's convenient, not because the clock demands it.

Where it comes from

Matters less than you think: meat, dairy, eggs, lentils, tofu, whey — pick what you'll actually eat consistently. Adherence beats optimization.

One caveat: if you're dieting to lose fat, stay at the higher end. Protein is what keeps the muscle you have while the fat leaves.