Protein rules of thumb
Many adult guidelines start near 0.8 grams per kilogram of body weight. Active people and those lifting weights often use 1.2–2.0 g/kg. 75 kg at 1.6 g/kg is 120 g a day. Kidney disease, pregnancy, and medical diets need a clinician, not this page.
Worked example
At 75 kg, 0.8 g/kg (a common sedentary reference) is 60 g/day. 1.6 g/kg, often used in strength-training talk, is 120 g. A 150 g chicken breast is roughly 30–35 g of protein, not 150 g.
Kidney disease, some sports, and age change the useful range. Food labels are per serving. This page is a gram target from body weight, not a meal plan. Not medical advice.
Common questions
Is more always better?
No. Extra protein becomes calories. Space it through the day if you can.
Plant protein?
Count grams the same. Combine foods so you get enough total protein.