A daily range around 1.6–2.0 g/kg is a practical starting point for many healthy training adults. The useful question is not what looks most impressive on paper. It is what decision you can make today and still support next week.
Start here
For many healthy training adults, begin around 1.6–2.0 grams per kilogram of body weight each day.
Use this as a starting experiment rather than a permanent rule. Record what you did, how it felt, and whether performance and recovery remain steady. That information is more valuable than chasing false precision.
Make the smallest useful change, keep it long enough to observe, and adjust from evidence rather than emotion.
A practical example
At 75 kg, that is roughly 120–150 grams, perhaps split across three meals and a snack.
A useful plan leaves room for normal variation. Some sessions will feel unusually easy or hard. Judge the direction across several exposures instead of treating one day as a verdict.
What to watch
The upper end is not a test of discipline, and medical conditions can change what is appropriate.
Sharp pain, chest pain, faintness, neurological symptoms, or unusual shortness of breath are not programming puzzles. Stop and seek appropriate qualified care.
The bottom line
Use a range, spread it across the day, and build it from foods you can consistently eat.
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