How Much Protein Do You Need

For healthy adults, the US and Canadian recommended dietary allowance is 0.8g of protein per kilogram of body weight each day. That is a basic dietary target, rather than a target designed to maximise gains from resistance training.

Resistance training increases the demand for muscle repair. Sports-nutrition targets therefore tend to be higher than the basic adult allowance; the useful amount depends on training, age and energy intake.

A meta-analysis of resistance-training studies found that gains in fat-free mass levelled off at around 1.6g protein per kilogram of body weight per day on average. This is a practical starting point, rather than a hard ceiling for every individual.

The lower end of the evidence-based range for muscle building is around 1.6g per kg. Most sports nutrition guidance lands in the range of 1.6-2.2g per kg, with the higher end suited to those in aggressive caloric deficits, advanced athletes, or people over 40 where muscle protein synthesis rates naturally decline.

When cutting calories, protein requirements actually increase. Higher protein intake during a deficit helps preserve lean muscle mass, which would otherwise be broken down for fuel. Research on fat loss phases suggests intakes of 2.0-2.4g per kg, with some studies in obese populations and lean athletes going higher.

The satiety effect of protein is also directly useful during a cut. Protein is the most filling macronutrient per calorie, and higher protein diets are consistently associated with lower total caloric intake in free-feeding studies.

Start with your body weight in kilograms, or divide pounds by 2.2. For resistance training, a range of roughly 1.6 to 2.2g per kilogram gives you a practical daily target to work with.

A 75kg person building muscle should aim for roughly 120-165g of protein per day. At an average of 25g protein per scoop, that is between five and seven scoops equivalent from all sources combined, not just supplements.

The body can only use a limited amount of protein for muscle protein synthesis per meal. Research suggests each meal should ideally contain at least 20-40g of protein to maximally stimulate muscle protein synthesis, depending on body size and age.

Three to four protein-rich meals spread across the day is more effective than consuming the same total protein in one or two large meals. The total daily amount matters most, but distribution matters too at higher training volumes.

Complete proteins, those containing all nine essential amino acids, are more effective for muscle protein synthesis. Animal-based proteins including whey, eggs, meat and dairy are all complete. Most plant proteins are incomplete, which is why vegan athletes often need slightly more total protein or need to combine sources strategically.

Whey protein is particularly well-studied partly because it is easy to isolate and measure, and partly because its high leucine content makes it efficient at stimulating muscle protein synthesis. But the advantage over other high-quality protein sources is modest when total intake is matched.