Protein is essential for muscle growth — but how much do you really need?
🔢 The Basic Formula:
- 1.6 to 2.2 grams of protein per kg of body weight
- That’s about 0.7 to 1.0 grams per pound
📊 Example:
- If you weigh 70 kg (154 lbs), aim for 112–154g of protein daily
🍴 Great Protein Sources:
- Chicken, eggs, tofu, beans, lentils, Greek yogurt, whey protein
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