Nutrition
How much protein do you need per day for your goal
From 1.2 to 2.4 g per kilo: the range depends on your goal and age. Here are the numbers, the distribution and the best sources.
Protein is the macronutrient with the biggest per-gram impact on body composition: it supports muscle tissue synthesis, it is the most satiating and it costs the most energy to digest. Even so, most people who train fall short — not for lack of intention, but because they overestimate what their meals provide.
Exactly how much you need
| Situation | g per kg bodyweight | Example (70 kg) |
|---|---|---|
| Sedentary, general health | 1.0-1.2 | 70-84 g |
| Strength training, maintenance | 1.6-1.8 | 112-126 g |
| Muscle gain | 1.8-2.2 | 126-154 g |
| Aggressive calorie deficit | 2.0-2.4 | 140-168 g |
| Over 60 years old | 1.2-1.6 | 84-112 g |
If you carry significant excess weight, calculate from an approximate goal weight rather than current weight to avoid unrealistic numbers.
Distribution matters, but less than people claim
Spreading protein across 3-4 servings of 0.3-0.4 g/kg maximizes muscle protein synthesis across the day. That said, the daily total still dominates: two large meals that hit the target beat five meals that fall short.
Quick protein references
Chicken breast (100 g): 31 g. Whole egg: 6 g. Canned tuna in water (100 g): 25 g. Cooked lentils (100 g): 9 g. Greek yoghurt (150 g): 15 g. Firm tofu (100 g): 16 g. Cottage cheese (200 g): 22 g.
Quality and plant-based diets
- Animal sources and soy provide all essential amino acids in good proportion.
- Legumes and grains complement each other: rice with lentils covers the full profile.
- On vegan diets add 10-20% to your target to account for slightly lower digestibility.
- Leucine (2-3 g per serving) is the main trigger of protein synthesis.
When food is not enough
A tub of protein powder covers 25-30 g per serving at a low cost per gram. It is a useful complement, not a requirement for building muscle.
See the protein powder buying guide
Affiliate link: we may earn a commission at no extra cost to you.
Talk to a professional
High protein intakes are safe in people with normal kidney function, but if you have kidney or liver disease or recurrent kidney stones, adjust the amount with your doctor or dietitian.
Frequently asked questions
- Does protein damage your kidneys?
- There is no evidence of harm in healthy kidneys up to 2.5 g/kg. With pre-existing kidney disease it does require medical supervision.
- Is there a maximum per meal?
- Nothing is wasted: larger amounts are simply digested more slowly. The stimulus ceiling sits around 0.4 g/kg per serving.
- Does the post-workout timing matter?
- Very little. The real window spans several hours; prioritize the daily total and a full meal before or after.
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