Protein is essential for muscle growth, recovery, and overall health. The amount you need depends on your body weight, how active you are, and what you're trying to achieve. This guide breaks down the science and gives you a personalized recommendation.
Calculate Your Protein Needs
Protein Calculator
The Science Behind Protein Requirements
Research shows that protein requirements vary significantly based on individual factors. The outdated RDA of 0.8g/kg was established to prevent deficiency, not to optimize health or performance.
Modern research suggests active individuals benefit from 1.6-2.2g of protein per kilogram of body weight. Athletes and those in a caloric deficit may need even more to preserve muscle mass.
Protein Needs by Activity Level
- Sedentary (little exercise): 1.2-1.4g per kg body weight
- Moderately active (3-4 workouts/week): 1.6-1.8g per kg body weight
- Very active (5+ workouts/week): 1.8-2.0g per kg body weight
- Athletes/Bodybuilders: 2.0-2.4g per kg body weight
Adjusting for Your Goals
Building Muscle
When building muscle, aim for the higher end of recommendations (2.0-2.2g/kg). Combined with resistance training and a slight caloric surplus, this maximizes muscle protein synthesis.
Losing Weight
During weight loss, protein becomes even more important. Higher intake (2.0-2.4g/kg) helps preserve muscle mass while in a caloric deficit and increases satiety.
Maintaining
For maintenance, moderate protein intake (1.6-1.8g/kg) is sufficient to support muscle mass and overall health.
Protein Timing Tips
- Spread it out: Aim for 20-40g per meal, 3-5 times daily
- Post-workout: Consume protein within 2 hours after training
- Before bed: Casein or slow-digesting protein can support overnight recovery