The number
For people who lift weights and want to build or keep muscle, aim for 1.6 to 2.2 g of protein per kg of bodyweight per day, which is about 0.7 to 1 g per lb.
The lower end comes from a 2018 meta-analysis by Morton and colleagues in the British Journal of Sports Medicine, which pooled 49 trials and found that the benefit of extra protein on lean mass gains plateaued at around 1.6 g/kg per day, with an upper confidence limit near 2.2 g/kg. Most people will capture nearly all of the benefit at 1.6 g/kg. Going higher is a cheap insurance policy, not a requirement.
For comparison, the general adult recommendation (the RDA) is 0.8 g/kg. That figure is set to prevent deficiency in sedentary people, not to maximise muscle growth.
Quick reference by bodyweight
| Bodyweight | 1.6 g/kg (minimum) | 2.2 g/kg (upper) |
|---|---|---|
| 55 kg (121 lb) | 88 g | 121 g |
| 65 kg (143 lb) | 104 g | 143 g |
| 75 kg (165 lb) | 120 g | 165 g |
| 85 kg (187 lb) | 136 g | 187 g |
| 95 kg (209 lb) | 152 g | 209 g |
| 105 kg (231 lb) | 168 g | 231 g |
Want a personalised number that accounts for your goal and activity? Use the protein calculator.
When to aim higher
Two situations justify sitting at the top of the range or slightly above it.
- Dieting. In a calorie deficit your body is more willing to break down muscle for energy. Higher protein, around 2.0-2.4 g/kg of lean mass, helps protect it. Protein is also the most filling macronutrient, which makes a deficit easier to sustain.
- Older lifters. Muscle becomes less responsive to protein with age, so people over about 50 tend to benefit from larger servings, closer to 0.4 g/kg per meal.
If you carry a lot of body fat, calculating protein from total bodyweight gives an inflated number. Use your goal weight, or your lean body mass from the lean body mass calculator, instead.
How to split it across the day
Total daily intake matters most. Distribution is a refinement, but a sensible one. Muscle protein synthesis responds to each protein-rich meal, so three to five meals of roughly 0.3-0.4 g/kg each is a practical pattern for most people.
For a 75 kg lifter targeting 140 g a day, that might look like four meals of about 35 g. You do not need to time a shake to the minute after training; having a protein-containing meal within a few hours either side of your session is plenty. The workout nutrition guide goes deeper on timing.
One meal with 100 g and the rest of the day near zero is less practical than spreading it out, and it is also harder to eat.
Best protein sources, compared
| Food | Serving | Protein | Calories (approx.) |
|---|---|---|---|
| Chicken breast, cooked | 100 g | 31 g | 165 |
| Greek yogurt, 0% fat | 200 g | 20 g | 115 |
| Eggs | 3 large | 19 g | 215 |
| Paneer | 100 g | 18 g | 265-320 |
| Tinned tuna, drained | 1 can (110 g) | 26 g | 115 |
| Lentils, cooked | 1 cup (200 g) | 18 g | 230 |
| Firm tofu | 150 g | 20-25 g | 180 |
| Whey protein | 1 scoop (30 g) | 22-25 g | 120 |
Values vary by brand and preparation, so check labels. Animal proteins and soy are complete and rich in leucine, the amino acid that most strongly switches on muscle building. Plant-based eaters can do just as well by eating a variety of sources and aiming toward the upper end of the range.
Do you need protein powder?
No. Powder is food, just a convenient one. It is useful if you struggle to hit your target, train early, or want a cheap, low-calorie protein hit. Whey and casein are well studied; soy and pea blends work well for vegans.
Look for products that carry third-party testing marks, because supplements are less tightly regulated than food in many countries.
A day of eating at 140 g
Numbers are easier to hit when you can picture them. Here is one ordinary day for a 75 kg lifter aiming for about 140 g, using everyday foods rather than supplements at every meal.
| Meal | Food | Protein |
|---|---|---|
| Breakfast | 3 eggs, 2 slices wholegrain toast, 150 g Greek yogurt | 35 g |
| Lunch | 150 g cooked chicken, rice, salad | 45 g |
| Snack | Glass of milk (300 ml) and a handful of peanuts | 17 g |
| Dinner | Lentil and paneer curry (100 g paneer, 1 cup dal), roti | 38 g |
| Total | about 135-140 g |
Notice that carbohydrate foods such as bread, rice and roti contribute a few grams each. They are not protein sources, but across a day they add 10-20 g that people forget to count.
Vegetarians can hit the same target by leaning on dairy, eggs, soy and pulses. Vegans should plan a little more deliberately: tofu, tempeh, seitan, lentils, chickpeas and a pea or soy powder make 1.6-2.0 g/kg very achievable.
What about protein while bulking?
When you are in a calorie surplus, extra energy already protects your muscle and supports growth, so there is less benefit to pushing protein high. 1.6-2.0 g/kg is plenty. Use the calories you free up for carbohydrates, which fuel harder training. The bulking vs cutting guide covers how to set up each phase.
Is high protein safe?
For healthy adults, intakes up to about 2.2 g/kg are well within the range studied without harm. Concerns about kidney damage come mainly from people with existing kidney disease, for whom protein intake should be set by their doctor.
The practical downside of very high protein is that it crowds out carbohydrates and fats, which fuel training and support hormones. More is not better past the plateau.
Two practical cautions. If you raise protein sharply, increase your water intake too, since processing protein produces more urea for your kidneys to clear; the water intake calculator gives a sensible daily target. And keep fibre up with vegetables, fruit and whole grains, because high-protein diets built on meat and shakes alone can be low in it.
A simple way to hit your target
- Work out your number with the protein calculator.
- Divide it by the number of meals you actually eat.
- Build every meal around a palm-to-two-palm portion of a protein food.
- Track for one week to see where you fall short, then fix the weakest meal, usually breakfast.
Breakfast is where most people lose protein. Swapping toast for eggs, Greek yogurt or a protein smoothie often closes a 30-40 g daily gap on its own.
Frequently asked questions
Can my body only absorb 30 g of protein at once?
No. Your gut absorbs nearly all the protein you eat; larger servings just take longer to digest and use. Spreading protein across three to five meals is practical and sensible, but a bigger serving is not simply wasted.
Should I eat protein on rest days?
Yes. Muscle repair and growth continue for a day or two after training, so keep your protein intake roughly the same every day.
Is plant protein as good for building muscle?
It can be, provided you eat enough and combine sources. Plant proteins are often lower in leucine, so aiming toward the upper end of the range and including soy, lentils, beans and grains makes up the difference.
How much protein do I need if I don't lift weights?
The general recommendation is 0.8 g/kg, though many experts consider 1.0-1.2 g/kg a better target for active adults and older people.
General information for healthy adults, not medical advice. See our medical disclaimer.
