How much do you actually need?

Two people can give you protein targets that differ by a factor of three and both be citing real research. That’s not because the science is a mess - it’s because they’re answering different questions.

The three questions

Am I deficient? Roughly 0.8 grams per kilogram of bodyweight per day prevents deficiency in most healthy adults. This is a floor, not a goal, and it’s the number most official guidelines quote.

Am I supporting training? Between 1.4 and 2.0 grams per kilogram is where the training literature clusters. Above that, the extra reliably does nothing except cost money.

Am I trying to stay full while eating less? Higher intakes help here, mostly because protein is satiating, so the upper end of that same range is sensible during a deliberate deficit.

Your number

Take your bodyweight in kilograms and multiply by 1.6. That single number is a defensible target for almost anyone who trains, and it sits comfortably inside every range above. For an 70 kilogram person, that’s about 112 grams a day.

If you don’t train, multiply by 1.2 instead and stop thinking about it.

Why precision is not the point

Your intake varies day to day and so does your requirement. Hitting your number within about fifteen grams, most days, captures essentially all of the benefit. People who weigh their chicken to the gram are buying accuracy that has nowhere useful to go.

The difference between 80 grams and 120 grams matters. The difference between 118 and 122 does not, and treating it as though it does is how eating becomes a second job.