How Much Protein Do You Need Per Day?

For people who lift, the research consistently lands between 1.6 and 2.2 grams of protein per kilogram of body weight per day (0.7-1.0 g per pound). A 2018 meta-analysis by Morton and colleagues found muscle-growth benefits plateau around 1.6 g/kg for most people, with 2.2 g/kg as a sensible upper buffer for hard training or leaner individuals.

The often-quoted RDA of 0.8 g/kg is a minimum to avoid deficiency in sedentary adults — not a target for anyone trying to change their body. If you train, treat 1.6 g/kg as the floor.

Dieting changes the math. In a calorie deficit, protein needs go up, not down: higher intakes (2.2-3.1 g/kg of lean body mass) help preserve muscle while you lose fat. The leaner you already are and the bigger your deficit, the more protein matters.

Older lifters also benefit from the higher end of the range. Anabolic resistance — the age-related decline in the muscle-building response to protein — is real, and higher per-meal doses (30-40 g) help overcome it.

Far less than total daily intake. The 'anabolic window' after training is wider than the old 30-minute myth — closer to several hours either side of your session. Spreading protein across 3-5 meals of 25-40 g each is a reasonable pattern, but if your daily total is right, timing is a rounding error.

Protein source matters a little: complete proteins (meat, fish, dairy, eggs, soy) cover all essential amino acids. Vegans can absolutely hit their targets — it just takes slightly more planning and usually a slightly higher total to account for lower leucine content per serving.

Calculate your target once, then anchor each meal around a protein source before anything else goes on the plate. A palm-sized serving of meat or fish is roughly 25-35 g; a scoop of whey is 20-25 g; a cup of Greek yogurt around 17-20 g.

Most people who 'can't hit their protein' are simply not tracking it. Log your food for two weeks and the gap — and the fix — becomes obvious.