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TL;DR: How Much Protein Per Day
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- General guideline: 1.6 to 2.2 grams of protein per kilogram of bodyweight per day is the evidence-based target for most resistance-trained athletes aiming for muscle growth.
- Sedentary adults: The EU/WHO minimum is 0.83g/kg, adequate for basic maintenance but insufficient for building or preserving muscle during training.
- Cutting (fat loss): Protein requirements increase when you are in a calorie deficit \u2014 up to 2.4\u20133.1g/kg is supported in the literature for preserving lean mass during aggressive cuts.
- Per meal: 20\u201340g of high-quality protein per meal is sufficient to maximally stimulate muscle protein synthesis. There is no benefit to forcing more than that into a single sitting.
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Introduction
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Protein is the most discussed macronutrient in sports nutrition, but the question of how much you actually need is frequently buried under marketing numbers, bro-science recommendations, and regulatory minimums that were never designed for athletes.
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The evidence is far clearer than the supplement industry’s messaging suggests. Here is what the research actually shows.
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1. The Regulatory Minimum vs the Athletic Optimum
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The EU’s Nutrient Reference Value (NRV) for protein is 50g per day for an average adult \u2014 approximately 0.66\u20130.83g per kilogram of bodyweight. This figure represents the threshold to prevent deficiency in sedentary individuals, not the amount required to support muscle growth or athletic performance.
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Hitting only the NRV while training regularly is almost certainly not enough to support your physique goals.
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2. The Evidence-Based Range for Athletes
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A 2018 meta-analysis published in the British Journal of Sports Medicine analysed 49 clinical trials with over 1,800 participants. The findings established a clear dose-response relationship between protein intake and muscle gain during resistance training, with a saturation point at approximately 1.62 grams per kilogram of bodyweight per day.
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Beyond that point, additional protein did not produce measurably greater muscle gains in the pooled data. However, because individual variation exists and higher intakes carry no meaningful downside for healthy individuals, most evidence-based practitioners recommend a pragmatic range of 1.6 to 2.2g/kg/day.
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Practical examples:
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- 70kg athlete training 4x per week \u2192 112\u2013154g protein/day
- 85kg athlete training 5x per week \u2192 136\u2013187g protein/day
- 60kg female athlete training 3x per week \u2192 96\u2013132g protein/day
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3. Protein During a Calorie Deficit (Fat Loss)
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When you are eating below maintenance calories, protein requirements increase. The reason is simple: in a deficit, some protein is diverted toward energy production rather than muscle maintenance. To compensate, you need more.
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Research suggests that athletes cutting body fat aggressively may benefit from protein intakes as high as 2.3\u20133.1g/kg/day to preserve lean mass. This is notably higher than the maintenance range and helps prevent muscle loss alongside fat during a cut.
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4. Does Spreading Protein Across Meals Matter?
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Muscle protein synthesis (MPS) is triggered by leucine, the key amino acid that activates the mTOR pathway. Each meal that contains sufficient leucine \u2014 roughly 20\u201340g of a complete protein \u2014 generates a full MPS stimulus. Eating a second serving of protein shortly after does not meaningfully stack on top of the first response.
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This means the total daily amount matters more than precise meal timing, but spreading your intake across 3\u20135 meals or snacks throughout the day is a practical way to hit your target without relying on very large single servings.
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5. What Counts Toward Your Protein Target?
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All dietary protein sources count: meat, fish, eggs, dairy, legumes, tofu, tempeh, and protein powders. The key for athletes is prioritising sources with complete amino acid profiles and high leucine content \u2014 animal proteins and well-formulated plant protein blends both qualify. Protein powders are simply a convenient, cost-effective way to top up intake when whole food sources fall short.
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6. Is High Protein Intake Safe?
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For healthy individuals without pre-existing kidney disease, high protein intakes (up to 2.5\u20133g/kg/day) are safe based on the available evidence. The “high protein damages your kidneys” narrative applies to individuals with compromised kidney function, not healthy athletes. If you have kidney disease, consult a doctor before significantly increasing protein intake.
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Conclusion
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The research-backed target for most athletes aiming to build or maintain muscle is 1.6\u20132.2g of protein per kilogram of bodyweight per day, rising to 2.3\u20133.1g/kg during an aggressive cut. Total daily protein is the single biggest lever in your nutrition. Protein contributes to the growth and maintenance of muscle mass and the maintenance of normal bones \u2014 getting enough of it consistently is the foundation everything else is built on.
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Sources & further reading
- Morton, R.W., et al. (2018). 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. British Journal of Sports Medicine.
- Stokes, T., et al. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients.
- EU Register of Nutrition and Health Claims — Protein claims.