How much protein per day?
Your protein needs by weight and goal, based on the science (ISSN) — as a range, because it depends on your activity.
Needs are expressed in grams per kilogram of body weight, and rise with activity and muscle or weight-loss goals.
Indicative benchmarks (ISSN). Your exact need varies with training and metabolism — aim for the range, not a single number.
How much protein do you really need?
Protein builds and maintains muscle, keeps you full, and costs more energy to digest. The right intake depends mostly on your weight and goal.
Think per kilogram. That's how guidelines work: the ISSN position stand places most athletes between 1.4 and 2.0 g/kg, up to ~2.2 g/kg during weight loss to preserve muscle.
More isn't always better. Beyond ~2 g/kg the extra gain is small for a healthy person. No need to force it: aim for the range and spread it across the day.
Spreading helps. 3 to 4 servings of 20 to 40 g stimulate muscle synthesis better than one big meal. Volumeal estimates each meal's protein from a photo, as an honest range.
Benchmarks: ISSN Position Stand: protein and exercise (Jäger et al., 2017).