Nutrition · 1 min read · Updated
How much protein do you really need?
About 1.6 to 2.2 grams per kilogram of body weight a day covers almost every lifter. Here's how to hit it without living on shakes.
Protein is the raw material your muscles use to repair and grow after training. Eat too little and all that hard work in the gym gets you less than it should. The good news: you don't need a crazy amount.
The number
For people who lift, reviews of many studies land around 1.6 grams of protein per kilogram of body weight a day, with the benefit leveling off by about 2.2. In pounds that's roughly 0.7 to 1 gram per pound. A 180-pound lifter lands somewhere around 130 to 180 grams a day. The TDEE calculator shows your range.
Spread it out
Your daily total matters most. Splitting it over 3 to 5 meals, each with a solid serving, is an easy way to get there and may help a little with muscle building. Think 30 to 50 grams per meal for most adults.
Easy sources
- Chicken, turkey, lean beef, fish and shrimp
- Eggs and egg whites
- Greek yogurt and cottage cheese
- Beans, lentils, tofu and tempeh
- Protein powder, when food is hard to fit in
Cutting? Protein matters more
When you eat less, protein helps you keep the muscle you've built and keeps you fuller. Keep it toward the high end of the range during a cut.
Safety first: If you have kidney disease or your doctor has told you to limit protein, follow their advice over any number here.