Somewhere between "just eat a chicken breast" and a bodybuilder chugging his fourth shake, there's an actual answer.
The number
If you train regularly: roughly 0.7 to 1 gram per pound of bodyweight, per day. A 180-pound person lifting four days a week needs somewhere around 130 to 180 grams daily.
Why you're probably short
Most people get 60 to 80 grams without trying — some eggs, a sandwich, dinner. Then they wonder why they're sore for four days and hungry again an hour after eating. The gap between what you eat and what you need is where progress goes to die.
How to close it without thinking
Two protein-forward meals a day gets most people there. That's it. Not shakes for every meal. Not weighing chicken. Just real meals built around real protein, twice a day, on autopilot.
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