Daily Protein Requirements: The Science-Based Answer
Protein is essential for muscle repair, immune function, enzyme production, and satiety. Requirements vary significantly based on activity level, goal, and age. Generic recommendations (0.8 g/kg) are set as a minimum to prevent deficiency — not as an optimal intake for active people.
Evidence-Based Targets by Goal
- Sedentary adults (minimum): 0.8 g per kg bodyweight
- General fitness / recreational exercise: 1.2–1.6 g/kg
- Muscle building (resistance training): 1.6–2.2 g/kg
- Fat loss with calorie deficit: 2.0–2.4 g/kg (preserves muscle)
- Endurance athletes: 1.4–1.7 g/kg
- Adults over 65: 1.2–1.5 g/kg (combats sarcopenia)
Example: 70 kg person building muscle
Target: 1.8 g/kg × 70 kg = 126 g protein/dayProtein Per Meal
Research suggests muscle protein synthesis is maximised with ~0.4 g/kg per meal. For a 70 kg person that's ~28 g per meal — roughly a chicken breast, 3 eggs, a can of tuna, or 200 g of Greek yogurt.
Protein Distribution Matters
Spreading protein evenly across 3–4 meals is more effective for muscle building than consuming most of it in one meal. Total daily intake still matters most, but distribution optimises results.
Set your macro targets: Free Macro Calculator