Nutrition
Protein Targets
Protein targets are your daily gram goals for repair and fullness, spread across meals and scaled to training—not a one-size number from a viral chart.
Protein targets are daily gram goals for muscle repair, fullness, and recovery that you set from body size, training load, and goals—not a single number copied from social media. Most active adults benefit from spreading protein across meals instead of loading one dinner; athletes with heavy lifting may need more than sedentary days.
Hitting the target most days beats chasing perfection when travel or stress disrupts meals. Adjust targets when you gain or lose weight, change sport, or enter a deload block.
Common questions
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How do you set a protein target?
Start near 1.2–1.6 g per kilogram of body weight for many active adults, then raise slightly for heavy hypertrophy blocks. A dietitian can personalize needs for medical conditions.
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Is more protein always better?
Beyond what you use for repair and satiety, extra protein does not automatically build more muscle. Balance protein with total calories, carbs for training, and recovery sleep.
Related terms
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