How much protein do you really need per day?
Protein recommendations range from 0.8 g/kg in public health guidelines to 3 g/kg in bodybuilding folklore. Both are answering different questions: the first is the minimum to avoid deficiency, the second is an upper bound with diminishing returns.
Targets by goal
For general health, 1.0–1.2 g per kg of bodyweight is a reasonable floor. For muscle gain while training, 1.6 g/kg captures most of the benefit. During a fat-loss phase, 1.8–2.2 g/kg helps preserve lean mass while calories are restricted.
- General health: 1.0–1.2 g/kg
- Muscle gain: 1.6–2.0 g/kg
- Fat loss: 1.8–2.2 g/kg
- Older adults: 1.2–1.6 g/kg to offset sarcopenia
Meal distribution
Three to four meals of 25–40 g each works better than one enormous serving, largely because each meal creates its own muscle protein synthesis response.
Is high protein risky?
In people with healthy kidneys, high protein intakes have not been shown to cause damage in controlled research. Those with existing kidney disease should follow clinician-prescribed limits instead.
Frequently asked questions
How much protein per kg for muscle gain?
About 1.6–2.0 g per kg of bodyweight per day, alongside resistance training and a small calorie surplus.
Can you eat too much protein?
Beyond roughly 2.2 g/kg there is little added benefit, though healthy adults tolerate higher intakes without harm.
Do I need protein immediately after training?
No. Total daily intake matters far more than timing within an hour of the session.