Ask ten people how much protein you need and you'll get ten answers, ranging from 'barely any' to 'a gram per pound or you're wasting your training'. The actual evidence is refreshingly clear — and more forgiving than either extreme.
The number that matters
For anyone training and wanting to build or keep muscle, the well-supported range is 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. A landmark meta-analysis found muscle gains plateaued around 1.6 g/kg, with little benefit beyond 2.2 g/kg for most people.
- General health, sedentary: 0.8–1.2 g/kg
- Active and recreational sport: 1.2–1.6 g/kg
- Building muscle: 1.6–2.2 g/kg
- Dieting to lose fat while keeping muscle: 1.8–2.4 g/kg (the higher end protects lean mass)
Dieters need more, not less
It's counterintuitive, but protein needs go up when calories go down. In a deficit, more protein preserves muscle and keeps you full — which is exactly when both matter most.
Protein Calculator
Get your personal target in grams, plus a per-meal breakdown.
Why bodyweight, not calories
Protein requirements track lean tissue, which scales with bodyweight — not with how many total calories you happen to eat. That's why grams-per-kilogram is the reliable way to set a target. Setting protein as a percentage of calories, by contrast, can leave a dieter short exactly when they need the most.
Does timing and distribution matter?
Total daily protein is the main event. But how you spread it makes a modest difference. Muscle protein synthesis responds to each feeding, and it's maximised at roughly 0.4 g/kg per meal.
- Aim for 3–5 protein feedings across the day rather than one or two big hits.
- Target around 0.4 g/kg (roughly 20–40 g) per meal to fully trigger the muscle-building response.
- A pre-sleep serving of 30–40 g can support overnight recovery — a small but real edge.
“Nail the daily total first. Distribution is the polish, not the paint.”
Can you eat too much?
For healthy people, high-protein diets are safe. The long-standing worry that protein harms healthy kidneys or bones isn't supported by the evidence. There's simply little extra muscle benefit past ~2.2 g/kg, so beyond that you're spending appetite and money for no return.
One caveat
If you have existing kidney disease, protein needs are individual and should be managed with your doctor. This guidance is for healthy individuals.
Practical takeaways
- Set your target at 1.6–2.2 g/kg (higher if dieting), then hit it consistently.
- Anchor each meal around a protein source: meat, fish, eggs, dairy, soy, or a plant blend.
- Prioritise the total over perfect timing — consistency beats optimisation.