A simple way to estimate protein intake is to calculate it based on your body weight in kilograms.
For many people doing resistance training, around 1.6 g of protein per kg of body weight per day is a useful target.
If you weigh *70 kg:* *70 × 1.6 = 112 g protein/day*
Instead of consuming most of your protein at once, spread protein-rich foods across your meals throughout the day.
Muscle growth depends on more than protein alone. Combine adequate protein with resistance training, recovery, and a balanced diet.