How much protein should I eat daily for muscle gain

I understand you want to learn more about protein intake for muscle gain, and I'm here to help you with that. It's great that you're focusing on your health and fitness goals. Proper protein consumption is essential for muscle development, recovery, and overall well-being. To maximize muscle gain, it's often recommended that you consume between 1.6 to 2.2 grams of protein per kilogram of body weight each day. For example, if you weigh 70 kg (around 154 lbs), you should aim for about 112 to 154 grams of protein daily. It's also important to spread this protein intake throughout the day, ideally incorporating it into every meal and snack. This approach helps to keep your body in a muscle-building state and optimizes recovery post-exercise. In terms of sources, focus on high-quality protein options such as lean meats, poultry, fish, eggs, dairy, legumes, nuts, and whole grains. Including a variety of these foods will not only support muscle growth but also provide you with essential nutrients for overall health. Remember to pair your protein intake with regular strength training exercises for the best results. If you have specific dietary needs or health conditions, consulting a nutritionist or a healthcare professional would be beneficial for personalized advice. I'm here to support you on your journey to better health and fitness. If you have any more questions, feel free to ask!