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Protein is the macronutrient responsible for building and repairing muscle, enzymes, hormones, and immune cells. The recommended intake varies significantly based on activity level — sedentary adults need far less than athletes.

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1. 1Base recommendation: 0.8g protein per kg body weight (RDA for sedentary adults)
2. 2Active individuals: 1.2–2.0g/kg depending on intensity
3. 3Bodybuilders and high-intensity athletes: up to 2.2g/kg
4. 4Goal adjustment: higher protein during fat loss preserves muscle mass

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