For most people focused on building lean muscle, a general guideline is to consume between 0.7 and 1 gram of protein per pound of body weight per day, though individual needs can vary based on training volume, age, and overall caloric intake. Protein is the primary building block for muscle tissue repair and growth, so consistently hitting your daily target is one of the most impactful nutrition habits you can develop. It is also important to spread your protein intake across multiple meals throughout the day rather than consuming most of it in one sitting, as your body can only utilize so much protein per meal for muscle protein synthesis. Our nutrition coaches at NHANCE can calculate your specific protein targets and help you find practical, sustainable ways to meet them through whole foods and smart supplementation.