How Much Protein Do You Really Need?
Science-based protein recommendations that cut through the supplement industry noise.
The Short Answer
If you're training hard and want to build or maintain muscle: 1.6 to 2.2 grams of protein per kilogram of bodyweight per day.
For an 80kg person, that's 128-176g of protein daily. That's it. You don't need more.
What the Research Says
A landmark meta-analysis by Morton et al. (2018) analyzed 49 studies and found that protein intakes above 1.6g/kg/day didn't produce additional muscle growth in most people.
However, during a cut (caloric deficit), higher intakes up to 2.2-2.4g/kg help preserve muscle mass. So if you're dieting, err on the higher side.
Does Timing Matter?
Somewhat, but not as much as supplement companies want you to believe.
What matters most is hitting your total daily protein target. Beyond that, spreading protein across 3-5 meals (25-40g per meal) is slightly better than cramming it all into one or two meals.
The "anabolic window" after training is more like an "anabolic barn door" -- you have several hours, not 30 minutes, to eat after training.
Best Protein Sources
Animal Sources (Complete Proteins)
- •Chicken breast: 31g per 100g
- •Eggs: 6g per egg
- •Greek yogurt: 10g per 100g
- •Salmon: 25g per 100g
- •Lean beef: 26g per 100g
Plant Sources
- •Tofu: 8g per 100g
- •Lentils: 9g per 100g (cooked)
- •Chickpeas: 9g per 100g (cooked)
- •Tempeh: 19g per 100g
Plant proteins work fine for building muscle. You just need to eat a variety to cover all essential amino acids.
Do You Need Protein Supplements?
Only if you can't hit your target through food. Whey protein is convenient and well-researched, but it's not magic. A chicken breast does the same job.
If you're plant-based, a blend of pea and rice protein covers all amino acids and is a solid choice.
Practical Tips
- •Track your protein for 1-2 weeks to see where you actually stand
- •Front-load protein earlier in the day -- most people under-eat at breakfast
- •Prep protein-rich snacks: Greek yogurt, boiled eggs, protein bars
- •Don't stress about hitting the exact number. Consistency across weeks matters more than precision on any single day.