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If you train and want to build muscle, eat 1.6 to 2.2 g of protein per kilogram of body weight per day. When you are losing fat, the upper end helps, up to around 2.5 g per kilogram, so you don't lose muscle. If you don't train, about 0.8 to 1.2 g per kilogram is enough. Split it across 3 to 5 meals.
Protein calculator
How much protein to build muscle
The largest meta-analysis on the topic pooled 49 studies and more than 1,800 people. It found that protein boosts muscle growth with strength training, but once you reach about 1.6 g per kilogram per day, adding more brings only a small effect.1 The upper bound of the confidence interval was 2.2 g, which is why the usual recommendation is 1.6 to 2.2 g.
The International Society of Sports Nutrition gives a similar range. For most people who exercise, it recommends 1.4 to 2.0 g per kilogram.2
For someone who weighs 80 kg, it works out like this:
| Goal | g per kg per day | For 80 kg |
|---|---|---|
| Health, no training | 0.8–1.2 | 64–96 g |
| Building muscle | 1.6–2.2 | 128–176 g |
| Fat loss while keeping muscle | 1.8–2.7 | 144–216 g |
| Age over 65 | 1.0–1.2 or more | 80–96 g or more |
If you are significantly overweight, calculate from your goal weight, not your current weight. Otherwise you will get an unnecessarily high number.
How much protein when losing weight
In a calorie deficit, your body is more likely to break down muscle too. A review of studies in trained people recommends a higher intake when cutting, 2.3 to 3.1 g per kilogram of lean body mass.3 For a typical gym-goer, that works out to roughly 1.8 to 2.7 g per kilogram of total body weight.
Protein also keeps you fuller than carbs or fat, and your body burns more energy digesting it. That makes it doubly useful when you are trying to lose weight.
How much protein per meal
For a long time, people claimed the body can only handle 20 to 30 g at once. That is not quite true. A sensible guideline is 0.4 g per kilogram per meal, spread over at least four meals.4 For an 80 kg person, that is around 32 g per meal.
A newer study showed that even a single 100 g dose of protein gets used by the muscles, just more slowly and over a longer period.5 So if you sometimes eat most of your protein in one meal, nothing is wasted. Spreading it evenly is still easier and helps with hunger.
Where to get your protein
Approximate protein content of common foods:
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, roasted | 150 g | about 45 g |
| Cottage cheese or quark, low-fat | 250 g | about 30 g |
| Skyr or Greek yogurt | 200 g | about 20 g |
| Eggs | 3 | about 19 g |
| Canned tuna in water | 1 can, 120 g | about 28 g |
| Lentils, cooked | 200 g | about 18 g |
| Whey protein | 1 scoop, 30 g | about 22–24 g |
Plant sources contain slightly less of some amino acids, especially leucine. If you eat mostly plant-based, simply eat a bit more protein overall and combine different sources, such as legumes with grains.
Is a high protein intake safe?
For healthy people, yes. A 2018 meta-analysis found no difference in kidney function between people with higher and lower protein intakes.6 The concerns apply to people who already have kidney disease. They should manage their protein intake with their doctor.
The European Food Safety Authority sets a minimum of 0.83 g per kilogram for the general adult population.7 That is the amount that prevents deficiency, not the optimum for people who train.
Older adults need more
After age 65, muscles respond less strongly to protein. The PROT-AGE expert group therefore recommends that older adults eat at least 1.0 to 1.2 g per kilogram, and even more if they are regularly active.8 Combined with strength training, this is the best protection against age-related muscle loss.
Frequently asked questions
Do I have to drink protein shakes?
No. Protein powder is just food in powder form. If you hit your number with regular food, you don't need it. It comes in handy when you are short on time or don't feel like another meal.
Do I need to eat protein right after training?
It is not necessary. What matters is your total daily intake. If you ate before training, your next normal meal within a few hours is enough.
Will protein make me gain weight?
You only gain weight if you eat more calories overall than you burn. Protein actually helps with fat loss because it keeps you fuller.
Should I calculate protein from my current or my goal weight?
If you are not significantly overweight, use your current weight. With a higher body fat percentage, calculate from your goal weight.
References
- 1.Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384. doi:10.1136/bjsports-2017-097608
- 2.Jäger R et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
- 3.Helms ER et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014;24(2):127–138. doi:10.1123/ijsnem.2013-0054
- 4.Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10. doi:10.1186/s12970-018-0215-1
- 5.Trommelen J et al. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Rep Med. 2023;4(12):101324. doi:10.1016/j.xcrm.2023.101324
- 6.Devries MC et al. Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets: a systematic review and meta-analysis. J Nutr. 2018;148(11):1760–1775. doi:10.1093/jn/nxy197
- 7.EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on Dietary Reference Values for protein. EFSA Journal. 2012;10(2):2557. doi:10.2903/j.efsa.2012.2557
- 8.Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542–559. doi:10.1016/j.jamda.2013.05.021
This article is for general information and does not replace advice from a doctor or registered dietitian. If you have a health condition, talk to a professional before changing your training, diet or supplements.
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