Free lifting tool
Protein Calculator
How much protein you need a day to build muscle, lose fat without losing muscle, or just stay healthy while you train.
Daily protein
128–176 g
1.6–2.2 g per kg of bodyweight · about 38 g per meal
How much protein do lifters need?
A 2018 meta-analysis in the British Journal of Sports Medicine (Morton et al.) found muscle gains from resistance training levelled off at around 1.6 g per kg of bodyweight a day, with an upper estimate of about 2.2 g/kg. The International Society of Sports Nutrition recommends 1.4–2.0 g/kg for most people who exercise.
In a calorie deficit, eating towards the top of the range (or a little above) helps you keep muscle while losing fat. Spreading protein over three to five meals of roughly 0.3–0.4 g/kg each is a practical way to hit your target.
This is general information, not medical advice. Talk to a doctor if you have kidney disease or another medical condition.
Frequently asked questions
How much protein do I need to build muscle?
Research suggests about 1.6 g per kg of bodyweight a day gets most of the benefit, and up to 2.2 g/kg covers almost everyone.
Can I eat too much protein?
For healthy adults, intakes well above 2.2 g/kg haven’t been shown to be harmful, but they don’t add extra muscle. People with kidney disease should follow medical advice.
Does protein timing matter?
Your daily total matters most. Spreading it across several meals, including one after training, is a sensible extra.
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