Where the protein range comes from
A common practical target for people training for muscle is roughly 0.7 to 1.0 gram of protein per pound of bodyweight per day, which lands near the upper region of what controlled studies suggest. Reviews of resistance-trained individuals often point to a plateau in muscle-building benefit somewhere around 1.6 to 2.2 grams per kilogram, and the per-pound rule is a simple way to stay inside that band.
Eating toward the higher end can also help preserve muscle during a calorie deficit.
Why a simple rule is enough
Exact gram counting matters less than consistently hitting an adequate total spread across meals. Protein quality and overall calorie intake both influence the result, so the target is a guideline rather than a precise prescription.
People with kidney disease or other medical conditions may need different intakes and should follow professional guidance. This is general educational information and not a substitute for advice from a registered dietitian or physician.