For an average 80-kilogram individual, that's 352 grams of protein per day.

所以一个平均体重80公斤的人，每天要吃掉352克蛋白质。

The RDA for protein is set at 0.8 grams of protein per kilogram of body weight.

蛋白质的 RDA（建议每日摄取量）设定为每公斤体重 0.8 克蛋白质。

Typically, you want to aim for about 1.6 grams of protein per kilogram of bodyweight per day.

一般来说，你的目标是每天每公斤体重摄入大约 1.6 克蛋白质。

Generally, that would be about 1.6 grams of protein per kilogram of body weight per day starting out.

一般来说，一开始每公斤体重可以摄入 1.6 克蛋白质。

Overweight and less active individuals can simply eat the standard recommendation of 0.8 grams of protein per kilogram of bodyweight.

超重和运动不足的人，只需吃推荐的标准量，即每公斤体重0.8克蛋白质。吃得更多并没有显示出太大变化。

Even then, I personally wouldn't recommend more than my usual 1.6 grams to 2.3 grams of protein per kilogram of bodyweight.

即使那样，我个人也不会推荐每公斤体重食用比1.6到2.3千克更多的蛋白质。

30 grams of protein per meal.

每餐30克蛋白质。

When it comes to building muscle, experts often recommend getting about 1.6 or more grams of protein per kilogram of bodyweight per day.

说到锻炼肌肉，专家们通常建议每天每公斤体重摄入大约 1.6 克或更多的蛋白质。

Normally, I prescribe that, for healthy individuals, 1.6 grams to 2.3 grams of protein per kilogram of bodyweight is ideal for virtually all fitness goals.

通常，我给一个健康个体的方案是每公斤体重补充1.6克到2.3克的蛋白质，这是几乎所有健身目标的理想选择。

Does that mean that I'm not going to hit my target of one gram of protein per pound of desired lean body mass?

这是否意味着我无法达到每磅瘦体重摄入一克蛋白质的目标？

Participants in the study were separated into two groups — one group was asked to eat 30 grams of protein per meal in the form of whole foods.

该研究的参与者被分为两组 - 一组被要求每餐以全食物的形式摄入30克蛋白质。

A common recommendation is to consume around 1.6 to 2.2 grams of protein per kilogram of body weight per day, which should account for about 25 to 40% of your total calorie intake.

一个常见的建议是，每人每天应摄入每公斤体重 1.6 到 2.2 克蛋白质，应该占你总卡路里摄入量的 25% 到 40% 左右。

In the 2018 review, the researchers found that trained individuals responded the best with higher protein intakes, recommending as much as 2.2 grams of protein per kilogram of bodyweight per day for those wanting to fully maximize their growth.

在 2018 年的回顾中，研究人员发现，训练有素的个体对更高的蛋白质摄入量反应最好，建议那些想要充分最大化肌肉增长的人每天每公斤体重摄入多达2.2克的蛋白质。

But that's, again, assuming that the food you're eating now does not provide enough protein, which should be at least, in my opinion, 1.6 grams of protein per kilogram of bodyweight or about 0.8 grams of protein per pound.

但这还是假设你现在吃的食物不能提供足够的蛋白质，在我看来，每公斤体重至少应该提供1.6克蛋白质或每磅大约0.8克蛋白质。

Consider protein: Typically, cow's milk has about eight grams of protein per cup, whereas almond milk typically has around one or two grams per cup, and oat milk usually has around two or three grams per cup.

考虑蛋白质：通常，牛奶每杯含有约 8 克蛋白质，而杏仁奶通常每杯含有约 1 或 2 克蛋白质，燕麦奶通常含有约 2 或 3 克每杯蛋白质。