Most people obsess over protein timing and meal frequency when the real lever for fat loss and muscle gain is hitting your daily protein total—research shows distribution barely matters. Alan Aragon, a leading nutrition scientist, debunks the myth that you need 5-6 meals daily and reveals the evidence-based protein targets that actually work for your goals. Daily total protein intake is the primary driver of muscle growth and fat loss; meal frequency and timing matter far less than hitting your target by end of day. For muscle gain, aim for 1.6 to 2.2 grams of protein per kilogram of target body weight; women typically start at the lower end due to higher body fat proportions.