A thought occurred to me a while back. The answer is always 200 grams. If you can get that every single day, you will have pretty good recovery potential, maintain a decent nitrogen balance when dieting if spread out, have enough to build when in a caloric surplus, and most people can get that in without much trouble. 4-5 meals/shakes of 40-50g/meal is very doable for many.
This is applicable for most guys from about 160-240lbs. Yes that’s getting scarce for the heavier end of that, but either they’re on drugs to be so heavy and lean (which will pull a lot of weight) or they’re fatter if natural and thus don’t have as much lean tissue anyway. So the answer is still always about 200g/day. More is probably better to a point of diminishing returns, but a lot can be done with 200 every single day.
Calories vs bmr is what I would consider when looking at blast or cruise time (and current intention to cut/gain).