For fat loss: 1.8-2.2g per kg of body weight. For muscle gain: 1.6-2.0g per kg. For maintenance: 1.4-1.8g per kg. A 70kg (154lb) person losing fat should eat 126-154g protein daily. Higher activity levels require more protein to support recovery and muscle preservation.

For healthy individuals, there's no evidence that high protein intake damages kidneys or bones. However, eating more than 2.2g per kg doesn't provide additional muscle-building benefits. Excessive protein just means fewer calories for carbs and fats, which your body needs for energy and hormone production.

Yes! Protein preserves muscle mass during weight loss even without exercise. It's also the most filling macronutrient, helping you feel satisfied on fewer calories. Aim for at least 1.4-1.6g per kg of body weight to maintain muscle and control hunger, regardless of exercise.

Lean meats (chicken, turkey, fish), eggs, Greek yogurt, cottage cheese, and protein powder are excellent sources. Chicken breast has 31g protein per 100g, eggs have 6g each, and Greek yogurt has 10-17g per serving. Mix sources throughout the day for variety and complete amino acids.

Aim for 25-40g of protein per meal spread across 3-4 meals daily. This maximizes muscle protein synthesis and keeps you satisfied. For example, if you need 140g daily, eat 35g at each of 4 meals. This is more effective than eating 100g at dinner and barely any at breakfast.

No, but it's convenient. You can hit protein targets with whole foods alone, but protein powder makes it easier and more affordable. One scoop (24-30g protein) costs less than a chicken breast and mixes instantly. Use it as a supplement, not a replacement for real food.

Total daily protein matters more than timing, but spreading it throughout the day is optimal. Eating protein every 3-4 hours keeps muscle protein synthesis elevated. The post-workout 'anabolic window' is real but wider than believed—eating protein within 2-3 hours of training is fine.