Protein Power: Finding Your Personal Sweet Spot for Gains

Nutrition experts say there’s a sweet spot for protein intake—roughly 1.2–1.6 grams per kilogram of body weight per day (about 0.6–0.8 g per pound) to support muscle, metabolism, and aging. Prioritize high‑quality proteins rich in essential amino acids (eggs, chicken, fish, soy) and balance intake with carbs and regular resistance training; more protein alone won’t boost gains. If you’re consistently short, a “protein nudge” (adding roughly two extra grams of protein per 100 calories) can help reach the target. There’s still much we don’t know about the optimal amount, and context—diet quality and lifestyle—matters to overall health.