For muscle growth, most active people should aim for around 1.6–2.2 g of protein per kg of body weight per day.

If you are training hard, dieting, already lean, or trying to maximize muscle retention, your target may be slightly higher, around 2.2–2.5 g/kg/day.

For example, someone weighing 75 kg would typically need around 120–165 g of protein per day, with higher targets suitable for muscle gain, fat loss, or intense training phases.