How much protein do you need?

Illustration for the guide: How much protein do you need?

Short answer

For muscle growth, 1.6 g of protein per kg of body weight per day is enough on average. If you want a margin, plan up to 2.2 g/kg. Spread it over 3–5 meals.

Figures

On average no extra benefit above 1.6 g/kg, uncertainty up to 2.2 g/kg
  • 1.62 g protein per kg body weight per day: 1.62 g/kg: where the extra benefit levelled off on average
  • 2.2 g protein per kg body weight per day: 2.2 g/kg: upper bound of the 95% confidence interval

The evidence

Morton and colleagues analysed 49 studies with 1,863 participants. The benefit of extra protein levelled off at 1.62 g/kg, with the confidence interval reaching 2.2 g/kg. The ISSN position stand gives 1.4–2.0 g/kg for people who train.

How to put it into practice

At 80 kg, 1.6 g/kg is 128 g a day, or about four meals of 30–35 g. A shake is convenient but not necessary. The daily total matters more than timing.

During a diet

In a calorie deficit, more protein tends to help preserve muscle. Plan for the upper end of the range then. If you have kidney disease, agree the amount with your doctor.

Sources

  • 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 · Morton RW; Murphy KT; McKellar SR; Schoenfeld BJ; Henselmans M; Helms E; Aragon AA; Devries MC; Banfield L; Krieger JW; Phillips SM · 2018 · British Journal of Sports Medicine PubMed DOI Study note
  • Jäger et al. · 2017 · J Int Soc Sports Nutr DOI

    ISSN position: 1.4–2.0 g/kg per day, 20–40 g per meal.

  • Helms, Aragon, Fitschen · 2014 · J Int Soc Sports Nutr DOI

    Higher protein intake while dieting.

Summaries by SetCtl, not medical advice.