How much protein do I actually need each day?

The general recommendation for most adults is 0.8 grams of protein per kilogram of body weight per day, which works out to about 0.36 grams per pound. So a 150-pound person would need roughly 54 grams daily at minimum. However, this is a baseline to prevent deficiency, not necessarily optimal. If you're physically active, trying to build muscle, or older, your needs are higher. Most sports nutrition research suggests 1.6 to 2.2 grams per kilogram for people doing resistance training. Older adults benefit from the higher end of recommendations to preserve muscle mass. Practically speaking, aiming for 25 to 40 grams of protein per meal tends to work well for most active people.