December 5, 2025
Use clear, research-backed protein targets to build muscle, stay fuller longer, and keep nutrition simple. This guide gives daily and per-meal ranges, practical examples, and adjustments by goal.
Muscle gain: 1.6–2.2 g/kg per day (about 0.7–1.0 g/lb).
Fat loss and satiety: 1.8–2.4 g/kg, aiming higher in a calorie deficit.
Distribute protein: 0.3–0.5 g/kg per meal, 3–5 meals daily.
Older adults and plant-based eaters benefit from the upper end and leucine-rich sources.
Targets are derived from meta-analyses of resistance training studies, satiety research, and protein quality/digestibility data. We present daily ranges in g/kg (with lb conversions) and per-meal guidance aligned to the leucine threshold and muscle protein synthesis. Adjustments consider training status, energy balance, age, and diet type.
Getting protein right improves muscle growth, preserves lean mass in fat loss, and curbs hunger. Clear ranges reduce guesswork, help plan meals, and allow consistent progress without complicated tracking.
The sweet spot for hypertrophy balances higher muscle protein synthesis with practicality. Spread intake across 3–5 meals, ~0.3–0.4 g/kg each (e.g., 25–40 g per meal for most). Prioritize high-quality sources (meat, dairy, eggs, soy, blends) and hit daily consistency over chasing a single post-workout window.
Great for
Higher protein protects lean mass and increases fullness when calories drop. Aim toward the upper range if training hard or dieting aggressively. Combine protein with fiber-rich foods to extend satiety. Per meal, target ~0.4 g/kg and include lean sources to manage calorie intake.
Great for
Aim for four meals in the day to reach total targets. Include leucine-rich options like dairy or soy to maximize muscle protein synthesis.
Three to five meals work well. If dieting, push toward the higher end to improve fullness and preserve lean mass.
For muscle gain, 0.3–0.4 g/kg per meal fits most. If older or plant-based, aim higher and choose leucine-rich proteins.
Distribute evenly across the day. Large meals can be split to avoid gut discomfort; shakes can fill gaps when needed.
Energy balance shifts the optimal range: you need more protein when dieting to preserve lean mass and stay fuller.
Per-meal dosing matters: hitting ~0.3–0.5 g/kg and choosing leucine-rich proteins boosts muscle protein synthesis.
Age and diet quality influence requirements: older adults and plant-based eaters benefit from aiming higher and using complementary sources.
Total daily intake drives results: meal timing helps, but consistency in daily grams is the primary lever.
1.6–2.2 g/kg × 75 kg. Example day: 35 g breakfast, 35 g lunch, 40 g dinner, 25 g snack.
1.8–2.4 g/kg × 68 kg. Per meal ~25–40 g, favor lean proteins and fiber-rich sides for satiety.
1.2–1.6 g/kg × 85 kg. Three meals at ~30–40 g plus a 20 g snack keeps intake steady.
1.2–1.8 g/kg × 70 kg. Per meal 30–40 g with leucine-rich sources (whey, dairy, eggs, soy), plus a pre-sleep 30–40 g serving.
Frequently Asked Questions
Beyond ~2.2 g/kg for most, benefits flatten. Focus on daily consistency, per-meal dosing, training quality, sleep, and total calories.
The post-workout window is flexible if your daily intake and distribution are solid. A meal within a few hours is sufficient for most.
In healthy individuals, higher protein is generally safe. If you have kidney disease or related conditions, consult a clinician before increasing protein.
Proteins with complete essential amino acids and good digestibility: dairy, eggs, meat, fish, soy, and well-formulated plant blends (e.g., pea–rice).
Aim for 3–5 feedings at ~0.3–0.5 g/kg per meal. Include a pre-sleep serving if helpful for recovery, especially in older adults or heavy training phases.
Pick the range that fits your goal, calculate your daily grams, and split it across 3–5 meals. Prioritize high-quality, leucine-rich proteins, and push toward the upper end when dieting, older, or plant-based. Consistent daily intake drives results—keep it simple and repeatable.
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Above the 0.8 g/kg minimum, this range supports active lifestyles, recovery, and appetite control without excess. Distribute protein evenly across the day, choosing minimally processed sources. This is a solid baseline when not actively bulking or cutting.
Great for
Age-related anabolic resistance means per-meal protein should be higher: ~0.4–0.5 g/kg (often 30–45 g per meal). Emphasize leucine-rich proteins (whey, dairy, eggs, soy) and consider a pre-sleep serving to support overnight muscle protein synthesis.
Great for
Due to lower digestibility and essential amino acid profiles of many plant proteins, aim toward the upper range and use complementary sources (soy, tofu/tempeh, seitan, lentils, pea–rice blends). Leucine-rich options help meet per-meal thresholds.
Great for
For advanced dieters preserving muscle under steep deficits, basing protein on lean mass can be more precise. It’s stricter but effective for physique athletes. If body fat measurements aren’t available, use the 1.8–2.4 g/kg body weight range.
Great for
Use mixed meals (solid + dairy/soy) to reach higher per-meal thresholds while maintaining palatability and satiety.
1.8–2.4 g/kg × 80 kg. Use soy, tempeh, seitan, legume–grain combos, and pea–rice blends to hit per-meal thresholds.
