Every snack aisle is screaming about protein like it’s the nutritional second coming. You can now get “high-protein” versions of cereal, candy, chips, and even popcorn. Thanks to a tidal wave of influencer-backed products and bro-science workout advice, protein has shifted from a nutrient into a branding strategy.

But behind the marketing, there’s still the basic question: how much protein do you actually need to function like a living human being, not a fitness content algorithm?

According to the recommended dietary allowance (RDA), the average adult needs 0.8 grams of protein per kilogram of body weight each day. For a 65-kilogram person (about 143 pounds), that’s 52 grams of protein—roughly what you’d get from a couple of eggs, a chicken breast, and a handful of nuts.

But that’s just

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