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Here is a simplified approach: Determine your goal body weight in kilograms (divide pounds by 2.2) Multiply by 1.2 for moderate protein or 1.6 for high protein The result is your daily protein target in grams Protein targets by goal weight The table below provides quick reference targets at both the moderate (1.2 g/kg) and high (1.6 g/kg) ends of the recommended range

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Fruits: Apples, pears, berries (strawberries, blueberries, raspberries)

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