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Protein per day
How much you really need to build muscle, and what that looks like on your plate.
With strength training, about 1.6 g of protein per kg of body weight per day (0.7 g per lb) is enough. Up to 2.2 g per kg can make sense, especially while dieting. More brings hardly any extra muscle. Without training, the general recommendation for adults is 0.8 g per kg.
What the research says
A large analysis of 49 studies (Morton et al., 2018) found that extra protein improves muscle gains from strength training, but the effect levels off at around 1.6 g per kg per day. The International Society of Sports Nutrition recommends 1.4 to 2.0 g per kg for people who exercise. While dieting, the upper end helps preserve muscle.
How to work out your needs
| Body weight | 1.6 g/kg | 2.0 g/kg |
|---|---|---|
| 55 kg (121 lb) | 88 g | 110 g |
| 65 kg (143 lb) | 104 g | 130 g |
| 75 kg (165 lb) | 120 g | 150 g |
| 85 kg (187 lb) | 136 g | 170 g |
| 95 kg (209 lb) | 152 g | 190 g |
Spread it over your meals
Three to four meals with 25 to 40 g of protein each are easier than one huge portion at night. Example for about 120 g:
- Breakfast: 250 g low-fat quark or skyr with berries and oats (about 35 g)
- Lunch: lentil bowl with tofu (about 35 g)
- Snack: 2 eggs and a yogurt (about 20 g)
- Dinner: salmon or chicken with rice and vegetables (about 35 g)
Vegan or vegetarian?
Works just as well. Combine legumes, tofu, tempeh, seitan and grains over the day and you get all the amino acids. Plant protein is slightly less well absorbed, so aim for the upper value.
With GymButt
GymButt calculates your daily protein target from your body weight and goal (2.0 g per kg to build muscle or lose weight, 1.6 g per kg to maintain) and has over 100 simple recipes, vegan, vegetarian or with meat, with a shopping list and cooking mode.
FAQ
How much protein do I need per day to build muscle?
If you do strength training, you need about 1.6 g of protein per kg of body weight per day (about 0.7 g per lb). Research shows little extra muscle gain above roughly 2.2 g per kg.
How much protein is that at 70 kg?
At 70 kg (154 lb), 1.6 g per kg is about 112 g of protein per day, spread over three to four meals with 25 to 40 g each.
Do I need protein powder?
No. Protein powder is convenient but not necessary. Quark or skyr, yogurt, eggs, legumes, tofu, fish and meat are enough if every meal has a protein source.
Sources: Morton RW et al., British Journal of Sports Medicine 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". Jäger R et al., Journal of the International Society of Sports Nutrition 2017, "Position stand: protein and exercise". If you have kidney disease, check with a doctor first.