How much protein should I eat?
Eat 1.6–2.2 g of protein per kg of bodyweight0.7–1.0 g of protein per pound of bodyweight per day; more has shown no extra benefit for muscle.
In a calorie deficit or if you are very lean, aim at the top of the range, because protein helps protect muscle when energy is scarce. Above roughly 2.2 g/kg, studies show no further gain in muscle.
The daily total matters far more than how you split it over meals.
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- Morton, R.W. et al. (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 in healthy adults. Br J Sports Med 52(6). 49 studies, n=1,863. Benefits plateaued at ~1.62 g/kg/day.
- Jäger, R. et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14. Recommends 1.4–2.0 g/kg/day for active individuals.
- Helms, E.R. et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 11. Argues for the upper end (2.3–3.1 g/kg lean mass) during an aggressive deficit.