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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 review32 reviewsNutrition review4 reviewsFood reference2 reviewsReference2 reviewsDigestive health1 review

Start here

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? A Plain-Language Guide to the Numbers

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...

Read the review
An overhead spread of healthy whole-food carbohydrates on a light table: bowls of oats and other whole grains, whole grain bread, apples, bananas, berries, cucumber and carrot, and a bowl of chickpeas

How Many Carbs Per Day? Recommended Daily Carb Intake

This evidence review answers how many carbs per day, with the recommended daily carb...

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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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An overhead contrast on a light table: a stack of white sugar cubes and a tall glass of dark cola soda on one side, a cluster of fresh whole fruit on the other

How Much Sugar Per Day Is Actually OK?

This evidence review lays out the commonly cited daily added-sugar guidance, near 25 grams...

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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? What the Evidence Says About the 8-Hour Rule

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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A close-up arrangement of fresh produce on a pale surface, with two red apples in front beside raspberries, a pear, oranges, avocados, carrots, broccoli, and leafy greensEvidence review

Calories in an Apple: 95 in a Medium, by Size

This evidence review answers how many calories are in an apple: about 95 in a medium, 77 in a small and 116 in a...

27 min read
Stacked clear containers packed with portioned grains, vegetables and protein on a bright kitchen counter, ready for the weekEvidence review

Back-to-School Lunch Nutrition: Balanced Lunches Kids Eat

This evidence review covers back-to-school lunch nutrition: balanced lunch builds with illustrative calorie and...

28 min read
A colorful spread of fresh fruits and vegetables on a light table, including oranges, broccoli, carrots, raspberries, apples, and leafy greensEvidence review

How Much Vitamin C Per Day? RDA, Upper Limit, Food Sources

This evidence review answers how much vitamin C per day adults need: the NASEM RDA of 75 to 90 mg, the 2,000 mg upper...

36 min read
Bowls of plant proteins on a light surface: tofu, red and green lentils, chickpeas, black beans, peanut butter, seeds, and cashewsEvidence review

How to Get Protein Without Meat (Vegetarian and Vegan)

This evidence review shows how to get protein without meat: plant sources with commonly cited gram figures, honest...

32 min read
A colorful spread of fresh vegetables and fruit on a light table including carrots, sweet potato, leafy greens, apples, and berriesFood reference

Calories in a Potato: Baked, Boiled, Mashed, and Fries

This food reference breaks down the calories in a potato: near 160 in a medium baked potato and 90 per 100g, plus...

30 min read
An overhead contrast on a light table of whole-food carbs like brown rice, oats and whole grain bread on one side and refined carbs like white rice, white bread and a pastry on the otherEvidence review

Calories in Bread: Per Slice, White vs Whole Wheat

This evidence review breaks down the calories in bread: near 75 to 80 per slice of white, about 80 for whole wheat,...

29 min read
A glass of water beside a bowl of oatmeal topped with berries on a light table with a pitcher of water behindNutrition review

Calories in Oatmeal: Cooked Cup, Dry Half Cup, Packet

This nutrition review breaks down the calories in oatmeal: near 150 in a half cup of dry oats and 165 in a cooked cup,...

29 min read
An assortment of protein foods on a light table: grilled chicken, salmon, boiled eggs, lentils, tofu, yogurt, and edamameEvidence review

How Much Protein in Tuna? Canned, Fresh, and per Can

This evidence review breaks down how much protein is in tuna: near 20g per 100g of drained light tuna, about 22g in a...

30 min read
Two fresh skinless chicken breasts on a light wooden cutting board in a bright clean kitchenEvidence review

How Many Calories in Chicken Breast? (By Size)

This evidence review breaks down the calories in chicken breast by USDA portion, near 140 in 3 oz and 165 per 100g...

32 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.
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