How much protein do you really need?

Protein is the one macronutrient almost everyone who trains under-eats. Not because it's hard, but because the most quoted number, 0.8 g per kg of body weight, was never meant for people trying to build or keep muscle.

Why 0.8 g/kg is a floor, not a target

The 0.8 g/kg figure is the amount needed to avoid deficiency in most sedentary adults. Research on people who lift weights points higher. A large meta-analysis of resistance-training studies found that the benefit to muscle gain levelled off at around 1.6 g/kg per day, with some people still benefiting up to about 2.2 g/kg.

How much protein for your goal

• Building muscle: 1.6–2.2 g per kg of body weight.
• Losing fat while training: the upper half of that range, 1.8–2.2 g/kg, helps you keep muscle in a deficit.
• Maintaining and staying healthy: 1.2–1.6 g/kg is a sensible everyday target.
• Very overweight: base the number on your goal weight rather than current weight.

For a 70 kg person who lifts, that means about 110–155 g of protein per day. It sounds like a lot until you see it spread across a day of normal meals.

Protein per meal

Muscle protein synthesis responds best to meals with roughly 0.3–0.4 g of protein per kg, around 25–45 g for most adults. Eating three to five meals that each hit this range is the simplest way to reach your daily total without forcing down one huge portion.

What 30 g of protein looks like

• About 100 g of cooked chicken breast
• 250 g of 0% Greek yogurt
• 4 whole eggs plus a few egg whites
• One scoop of whey stirred into oats or a shake
• 150 g of cooked lentils with 100 g of firm tofu

Animal proteins and soy give you all the essential amino acids in one food. If you eat plant-based, combine sources across the day, such as beans with grains, and aim for the upper end of the range.

Is a high-protein diet safe?

In healthy adults, intakes up to around 2.2 g/kg have not been shown to harm the kidneys or bones. If you have kidney disease or another medical condition, talk to your doctor before raising your protein.

Do you need protein powder?

No, but it's convenient. A scoop of whey or a plant blend gives 20–25 g of protein for about 100–120 kcal, which makes breakfasts and snacks much easier to balance. Think of it as food, not a supplement.