How much protein do I actually need?

For most active adults, 0.7 to 1.0 grams of protein per pound of body weight per day covers muscle maintenance, recovery, and growth. If you are cutting, aim for the higher end to preserve muscle mass in a calorie deficit.

Is the 1g per pound rule real?

It is a useful upper bound for serious athletes, but most people do not need quite that much. The research consensus is 0.7-1.0 g per lb for active adults and 1.2-1.6 g per kg for older adults to prevent age-related muscle loss.

Can I get too much protein?

For healthy adults with normal kidney function, intakes up to about 1.6 g per kg per day are safe long-term. Going much higher does not add muscle-building benefit and may crowd out other macros you need.