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Optimal protein works out to be about 15% to 25% of your daily calories, still below the level recommended by many popular high-protein diets. Over a day, that could look like 20-30 grams per meal and 12 to 15 grams per snack, for a total of 90 to 105 grams daily.
Consume 1g of Protein per Pound of Body Weight. So if you weigh 180lbs, consume 180g of protein per day. To build muscle consume 1g protein for every lb bodyweight eg 180lbs=180g protein Click To Tweet. Simple, but this formula doesnât work well for those with more body fat.