How Much Protein Do You Actually Need?
· 5 min read
For most active adults, 1.6-2.2 g of protein per kilogram of body weight is the sweet spot. Here is how to find your number.
For most active adults, 1.6-2.2 g of protein per kilogram of bodyweight (or 0.7-1.0 g per pound) is the optimal range for body composition and recovery. Use our Protein Calculator to set your daily target.
By goal
Fat loss: aim for the higher end (2.0 g/kg) to protect muscle in a deficit. Muscle gain: 1.6-1.8 g/kg supports growth without crowding out carbs. Endurance: 1.4 g/kg is plenty.
Per meal
Spread protein across 3-5 meals of 20-40 g each. Going over 40-50 g in one sitting brings diminishing returns for muscle protein synthesis.
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