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Evidence-Based Nutrition & Health
How much protein do you need?

A plain-language walk through the real numbers: the baseline, how needs change with age and training, and what a day of enough protein looks like on a plate.

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Daily protein target

A quick estimate from your weight and activity, using commonly cited guideline ranges.

Target~84 g/day
See the full mathEducational estimate, not medical advice.

Or browse by topic below. Educational reviews only, not medical advice.

Popular topics

Protein needs, explainedProtein and weight managementNutrition as you agePlant vs animal proteinAll reviews

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Calculate your baseline

Body weight times 0.8 grams, and when to aim higher.

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A day of enough protein

Ordinary meals that quietly clear the target.

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Do you need powders?

The food-first answer for almost everyone.

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Today's wellness tip

Try a ten-minute walk after meals to support digestion and boost mood.

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Browse by topic

Every review, grouped by the kind of question it answers.

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Evidence review48 reviewsFood reference5 reviewsNutrition review4 reviewsDigestive health2 reviewsReference2 reviews

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The cornerstone guides most readers open first.

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A balanced meal of salmon, eggs, lentils, and leafy greens on a light table

How Much Protein Do You Actually Need? Grams per Day, Simply

The commonly cited baseline is about 0.8 grams of protein per kilogram of body weight per...

Read the review
A balanced plate of whole foods with a glass of water on a light wood table

How Many Calories Do You Actually Need Per Day? The Evidence

This evidence review explains what a daily calorie need is, how resting metabolism and...

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An overhead spread of carbohydrate foods on a white surface: bowls of rolled oats and other flaked and cracked grains, slices of brown bread, a green apple, two bananas, blueberries, raspberries, strawberries, a carrot, two dark green cucumber-shaped vegetables, leafy greens, and a bowl of round tan legumes

How Many Carbs Per Day? Daily Grams by Calorie Level

Daily carb intake in grams: roughly 225 to 325 g at 2,000 calories, or 45 to 65 percent of...

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An overhead spread of high-fiber whole foods on a light table: bowls of beans, lentils and chickpeas, a bowl of grains, blueberries, an apple and a pear, broccoli, carrots and leafy greens

How Much Fiber Do You Need Per Day?

This evidence review lays out the commonly cited daily fiber guidance, near 25 grams for...

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A stack of white sugar cubes and a teaspoon heaped with white granulated sugar beside a tall glass of a dark iced drink, with a red apple, a green apple, an orange and a few small dark and red berries on the other side of a pale table

How Much Sugar Per Day? Grams, Limits, Daily Intake

About 25 grams a day for women and 36 for men are the commonly cited added-sugar ceilings....

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A calm bedroom at dawn with soft morning light and teal accent pillows on a neatly made bed

How Much Sleep Do You Actually Need? The 8-Hour Rule, Checked

This evidence review traces where the 7 to 9 hour sleep rule comes from, how needs shift...

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Latest evidence reviews

Plain-language walk-throughs of the numbers, newest first.

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Two hands holding a small white carton and pointing at a printed Nutrition Facts panel whose heading is legible but whose rows of figures are too small and soft to read, against a pale green kitchen backgroundEvidence review

Calories in Peanut Butter: Per Tablespoon and Serving

This evidence review prices the calories in peanut butter: near 95 in a level tablespoon, 190 in a two tablespoon...

40 min read
An overhead arrangement on a pale surface of six pale ceramic bowls holding small brown cooked lentils, dark green spinach leaves, round pale yellow chickpeas, flat green hulled pumpkin seeds, bright orange dried apricot halves, and cubed white tofu, beside a halved orange, three lemon wedges, and a sliced cooked brown meat joint on a wooden board with a teal cloth at the right edgeEvidence review

How Much Iron per Day? Daily Targets by Age and Sex

This evidence review covers how much iron per day reference figures describe, why they split by age and sex, heme...

41 min read
A bowl of thick white yogurt topped with berries and seeds beside a glass of a white drink and a plate of scrambled eggs with wilted greensEvidence review

How Much Protein in Greek Yogurt? Per Cup and Container

This evidence review answers how much protein in Greek yogurt: about 23 grams in a cup, 15 in a small container, and...

33 min read
A carton of brown eggs beside clear bags of dried dark red beans, small pale green pulses and large white beans, with several small unlabelled tins and a tub on a wooden tableEvidence review

How to Eat Healthy on a Budget (8 Steps)

This evidence review turns eating healthy on a budget into arithmetic you can run: cost per serving, cost per gram of...

39 min read
Five drinks lined up on a pale surface beside a window: a glass of clear liquid, a small glass mug of dark brown liquid, a glass of opaque orange liquid, a tall glass of very dark liquid with a little foam at the top, and a slim aluminium can printed in bright pink, blue, green and yellowEvidence review

How Much Caffeine per Day Is Safe? Daily Limits

This evidence review covers how much caffeine per day is commonly cited as safe for adults, why that figure is a...

36 min read
Two glasses and seven small pale bowls arranged on a cream surface and seen from above: a tall glass of opaque white liquid, a shorter glass of a paler cream-coloured liquid, two bowls of thick white liquid, a bowl of pale cream-coloured cubes, a bowl of chopped dark green leaves, two bowls of leafy greens with pale stems, a bowl of small pale beans and a bowl of three small silvery fishEvidence review

Calories in Milk (Whole, Skim, and Plant)

This evidence review explains why calories in milk have no single answer: fat content, serving size, added oils and...

36 min read
An overhead spread on a pale blue-grey surface: a bowl of white tofu cubes, a browned grilled chicken breast on a square wooden board, an orange-pink fish fillet on a wooden board, a bowl of halved hard-boiled eggs, a bowl of small brown legumes, a bowl of plain white yogurt and a bowl of small green beansFood reference

Foods High in Omega-3: A Practical List

This food reference sorts foods high in omega-3 by group, separates the plant ALA form from the marine EPA and DHA,...

38 min read
An overhead arrangement of seven dishes on a pale wooden surface holding cubed white tofu, a bowl of cooked brown or green lentils, a bowl of cooked red lentils or another split orange pulse, a small bowl of round yellow legumes, bright green shelled edamame, black beans, and an oval dish of overlapping pale slices of a firm mottled blockEvidence review

How Much Magnesium per Day? Daily Targets

This evidence review covers how much magnesium per day reference figures describe, why they rise with age, the foods...

39 min read
An overhead arrangement on a pale surface of four brown eggs in a dark teal bowl, two bowls of round golden legumes that look like chickpeas, a bowl of dark red kidney-shaped beans, a pale firm white block on a cream dish, a small bowl of thick white yogurt, a loose scatter of mixed nuts including almond-shaped kernels, walnut halves and curved cashew-shaped kernels, and a raw pale pink boneless breast fillet on an oval plateEvidence review

How Much Vitamin B12 per Day? Daily Targets

This evidence review covers how much vitamin B12 per day reference intakes describe, why the source matters more than...

37 min read
OUR EDITORIAL STANDARD

Thorough, and evidence-based

NourishMark guides are written by health writers from peer-reviewed research and published clinical guidelines. They are evidence-based general information, written to be educational, not medical advice.

Written by health writers from peer-reviewed research and published clinical guidelines. This is evidence-based general information, educational only, not medical advice, and never a substitute for your own clinician.

VBEditorial teamEvidence-based health writingHow we research
How we researchEvery review is built from peer-reviewed research and published clinical guidelines. This is evidence-based general information, written to be educational, not medical advice, and never a substitute for your own clinician.
How we make moneySome product links are affiliate links, at no cost to you. Medical accuracy is never influenced by them.
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