How much protein do you actually need?

The old "0.8 g per kg" recommendation was written for sedentary people. Once you train, your needs go up — but not as far as the supplement industry would like you to believe.

The evidence-based range

For anyone training with intent, the well-supported range is:

• 1.6–2.2 g of protein per kilogram of bodyweight, per day.

Below that, you leave muscle on the table. Above it, the extra protein mostly just gets used for energy — useful, but no longer "building muscle."

Adjust for your goal

Your target shifts slightly with what you're doing:

• Recomposition: 1.8–2.2 g/kg
• Aggressive fat loss: up to ~2.4 g/kg — higher protein protects muscle and keeps you full in a deficit
• Maintenance or a small surplus: 1.6–2.0 g/kg is plenty

Spread it across the day

Protein isn't just about the daily total. Muscle protein synthesis responds to doses, so aim for 3–5 protein-rich meals, roughly 0.3–0.5 g/kg each, a few hours apart.

The one-minute version

Hit 1.6–2.2 g/kg most days, from mostly whole-food sources, spread across a few meals. That single habit outperforms almost every supplement you could buy.

Want your exact number? Run it through the Protein Calculator.