Short answer: 0.7-1.0 grams per pound of bodyweight per day. That's it. More isn't better, it's just more expensive pee.
Practical numbers: - 150 lb guy: ~120-150g protein/day - 180 lb guy: ~145-180g protein/day - 200 lb guy: ~160-200g protein/day
How to actually hit it: - 4-5 meals, 30-50g protein each - Whole foods first: chicken, beef, eggs, Greek yogurt, milk, fish - 1-2 scoops of whey if you can't get there from food
What doesn't matter: - Protein timing within hours of your workout (myth) - Protein "windows" - your body handles it across a 24h period - Slow vs fast protein for natural lifters - Cycling protein, BCAAs, EAA powders
What does matter: - Hitting your daily total most days (not perfect every day) - Distributing it across meals, not 200g in one sitting - Sufficient overall calories, protein without enough total food doesn't build muscle either
If you're hitting your number and not gaining, the issue isn't more protein. It's total calories, sleep, or your training program.