Protein per day for muscle: the number, the meals and the limits

Three numbers worth knowing

The figures quoted for protein come from different questions, which is why they seem to contradict each other.

• 0.8 g per kg per day is the minimum that covers the needs of almost all healthy sedentary adults. It prevents deficiency; it was not designed to support muscle growth.
• 1.4 to 2.0 g per kg per day is the range that the International Society of Sports Nutrition, in its 2017 position stand, considers sufficient to build and maintain muscle in most people who exercise.
• About 1.6 g per kg per day is the point beyond which, in the meta-analysis by Morton and colleagues, adding more protein produced no further gain in fat-free mass on average.

Some people respond above the average, which is why the ISSN range extends to 2.0, and a review by Schoenfeld and Aragon mentions an upper intake of 2.2 grams per kilogram reported in the literature. In practice, a target of 1.6 to 2.0 covers almost everyone who trains for muscle.

Your own figure

Multiply your weight in kilograms by 1.6 for a solid target, and by 2.0 for the upper end. The calculator on this page does it for you, together with the amount per meal.

• 60 kg: 96 to 120 g per day.
• 75 kg: 120 to 150 g per day.
• 90 kg: 144 to 180 g per day.

If you carry a lot of excess fat, base the calculation on the weight you are aiming for rather than your current weight, as the existing protein needs guide suggests. Otherwise the figure is inflated by tissue that does not need the protein.

Per meal: how much the body uses at once

The ISSN recommends about 0.25 grams of high-quality protein per kilogram per meal, or an absolute dose of 20 to 40 grams, spread evenly every three to four hours. According to the same position stand, each dose should provide 700 to 3,000 milligrams of leucine, along with the full range of essential amino acids.

The idea that the body can use only 20 to 25 grams at a time comes from studies with fast-digesting protein taken alone. Schoenfeld and Aragon reviewed the evidence and concluded that larger doses are not simply wasted, especially in mixed meals. Their practical advice is about 0.4 grams per kilogram per meal over at least four meals, which reaches 1.6 grams per kilogram per day.

For a 75-kilogram person, that gives four meals of about 30 grams each. A typical working day often looks the opposite: little protein at breakfast, a light lunch, most of the day's total at dinner. Fixing breakfast is usually the easiest gain.

Building a day that reaches the target

The NHS Eatwell Guide groups protein sources as beans, pulses, fish, eggs, meat and other proteins, with dairy and alternatives as another group. A day that reaches 120 grams for a 75-kilogram person can look like this:

1. Breakfast: eggs or Greek yoghurt or skyr, with fruit and oats.
2. Lunch: a palm-sized portion or more of chicken, fish or tofu, with vegetables and a grain.
3. Afternoon: cottage cheese, a glass of milk or a handful of nuts with a yoghurt.
4. Dinner: fish, lean meat or a generous lentil and chickpea dish.

Portions vary a great deal from one product to another, so read the protein figure on the label for a week. After that you will estimate it by eye. Plant-based eaters reach the same totals with soy, legumes, seitan and dairy alternatives, generally with larger portions and more variety across the day.

Timing around training

The ISSN position stand states that benefits are obtained whether protein is eaten before or after the session, and that the best time is largely a matter of individual tolerance. The narrow "anabolic window" of thirty minutes after training is not what the evidence shows. A protein-containing meal within a couple of hours before or after training is enough. The same position stand reports that 30 to 40 grams of casein before sleep increases muscle protein synthesis overnight: a slow-digesting option such as cottage cheese or a casein shake can be the fourth meal for people who struggle to reach four. More on meals around sessions in eating around training.

Special cases

• Losing fat while lifting. The ISSN notes that higher intakes, 2.3 to 3.1 grams per kilogram, may be needed to retain lean mass in trained people on a calorie deficit.
• After 50. In the Morton meta-analysis, the effect of extra protein on lean mass declined with age. Keep each meal close to 0.4 grams per kilogram rather than relying on one large serving. See strength after 40.
• Kidney disease. A high protein intake is a medical question in this case, not a fitness one.

If you have kidney disease, diabetes with kidney involvement, or any chronic illness, ask your doctor or a registered dietitian before raising your protein intake.

Supplements: when they make sense

Protein powders are food in a convenient format. In the Morton meta-analysis, protein supplementation increased gains in strength and fat-free mass during resistance training, and the effect levelled off once total intake reached about 1.6 grams per kilogram per day, which suggests that the daily total matters more than the format. A shake is useful after an early session, while travelling, or when appetite is low. It adds nothing to a day that already reaches the target with food. The rest of the muscle-building picture, training first, is in build muscle.

From the plate to the gym with Never Skip Club

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