"Eat one gram of protein per pound daily After years of coaching clients on muscle-centric nutrition, the speaker identifies total daily protein as the single most impactful dietary shift anyone can make. He recommends "one gram per pound of body weight" as an easy-to-remember target that is "more than enough to really maximize the benefits of protein" for the vast majority of people. Once that number is consistently hit across three to five meals per day, the source of protein and precise timing become secondary concerns — removing the anxiety of over-optimizing every meal. Source: Lane Norton, Forever Strong Experience, Nutrition and Body Composition Episode"