The short answer
The minimum recommendation for sedentary adults is about 0.8 g per kg per day. For people who train, research such as the 2018 meta-analysis by Morton and colleagues found that gains in muscle plateau around 1.6 g/kg/day on average, with some individuals benefiting from up to ~2.2 g/kg/day.
- Sedentary: ~0.8–1.0 g/kg
- Active / general fitness: ~1.2–1.6 g/kg
- Building muscle: ~1.6–2.2 g/kg
- Fat loss while lifting: ~1.8–2.4 g/kg (helps preserve muscle)
Use a sensible body weight
For people with a high body-fat percentage, calculating protein from total weight overestimates needs. Our calculator switches to an adjusted body weight when BMI is 30 or higher.
Spread it across the day
Eating roughly 0.4 g/kg per meal across 3–5 meals is a practical way to reach your target. For an 80 kg person that is about 30–35 g per meal.
Where to get it
Good sources include chicken, fish, eggs, Greek yogurt, cottage cheese, lean beef, tofu, tempeh, lentils and beans. Protein powder is a convenient supplement, not a requirement.
When to be careful
People with kidney disease or other medical conditions should follow their doctor's protein advice. Our meal planner caps protein automatically when kidney disease is declared.
Frequently asked questions
Is too much protein dangerous?
For healthy adults, intakes up to ~2.2 g/kg/day have not been shown to be harmful. People with kidney disease should follow medical guidance.
Do I need protein shakes?
No. Shakes are just a convenient food. Whole-food sources work equally well if you reach your daily total.
Does protein timing matter?
Total daily intake matters most. Spreading protein over several meals is a helpful secondary strategy.
Sources
- 1Jäger R et al. ISSN Position Stand: protein and exercise. J Int Soc Sports Nutr, 2017.
- 2Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains. Br J Sports Med, 2018.
- 3U.S. Department of Agriculture & HHS. Dietary Guidelines for Americans, 2020–2025.
