MuscleClarity

How much protein do I actually need

1 min readNutrition

Eat between 1.6 and 2.2 grams of protein per kilogram of bodyweight per day if you're trying to build muscle. For an 80 kg lifter that's about 130 to 180 grams. Use the lower end if you're maintaining, the higher end if you're cutting.

  • The evidence-based range for muscle growth is 1.6 to 2.2 g/kg of bodyweight per day.
  • Spread it across 3 to 5 meals, roughly 30–40 g of protein each.
  • Going much over 2.2 g/kg doesn't build more muscle, but it isn't harmful either.
  • On a cut, push to the higher end — protein protects muscle when calories are low.
  • Plant-based diets work too, but variety and total grams matter more.

The evidence-based range

The 2018 Morton et al. meta-analysis — the most cited evidence on the topic — pegged the diminishing-returns point at roughly 1.6 g of protein per kg of bodyweight per day. Below that, you under-eat for muscle growth. Above 2.2 g/kg, the extra protein doesn't build more muscle.

What that looks like in real numbers

  • 60 kg: 96–132 g per day
  • 70 kg: 112–154 g per day
  • 80 kg: 128–176 g per day
  • 90 kg: 144–198 g per day
  • 100 kg: 160–220 g per day

Per-meal targets

Each meal triggers a muscle protein synthesis spike when it contains around 30 to 40 grams of protein (depending on bodyweight and age). Three to five meals a day spread across waking hours is the well-supported pattern. Two big meals will work too, just less optimally.

When to use the higher end

  • On a cut. Protein protects muscle in a calorie deficit. Push to 2.0–2.4 g/kg.
  • Older adults. Anabolic resistance rises with age. Higher protein helps offset it.
  • Vegetarians and vegans. Lower bioavailability of some plant sources, so total grams matter more.

How to actually hit it

Anchor each meal with a clear protein source: chicken, lean meat, fish, eggs, Greek yoghurt, cottage cheese, tofu, tempeh, lentils, or a whey shake. If you're falling short, add 30 g of whey post-workout — it closes most gaps without making meals heavier.

Common questions

Can I eat too much protein?
For healthy adults, no — within sensible limits. Studies have followed lifters at 3 g/kg or higher with no adverse effects on kidney or liver function. If you have existing kidney disease, talk to your doctor.
Do I need protein within 30 minutes of training?
No. The 'anabolic window' is much wider than that — 2 to 3 hours either side of training is plenty. Total daily protein matters far more than timing.
Is plant protein worse than animal protein?
On a per-gram basis, animal proteins have higher bioavailability and a more complete amino acid profile. But with enough total grams and variety, plant-based diets build muscle just fine. Soy, pea isolate, lentils and tempeh are the heavy hitters.

Related reading

Sources

  1. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength — Morton RW, Murphy KT, et al.. British Journal of Sports Medicine (2018).
  2. International society of sports nutrition position stand: protein and exercise — Jäger R, Kerksick CM, et al.. Journal of the International Society of Sports Nutrition (2017).