Protein is the most argued-about number in fitness, and the least complicated one in practice. The useful answer fits on a sticky note; the rest is optimisation for people who already have the sticky note handled.
If you train, aim for roughly 1.6–2.2 grams per kilogram of body weight per day. Closer to the top when cutting, comfortably in the middle when maintaining. That range covers almost everyone reading this.
You don't need a spreadsheet — you need a plate rule. A palm-sized portion of protein at each meal gets most people into range without weighing anything.
Whatever number you aim for, the win is noticing your pattern. Logging meals against a plan — the same place your workouts and habits live — turns protein from a debate into a checkbox.
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