The number
Studies converge on about 1.6 g per kg as the point where muscle gain maxes out, with up to 2.2 g offering a small buffer. Going far beyond that does not add more muscle, it just replaces other calories.
How much protein do I need?
Aim for 1.6 to 2.2 g of protein per kg of bodyweight daily, spread across 3 to 5 meals.
The quick answer
Target 1.6 to 2.2 g of protein per kilogram of bodyweight per day to build and keep muscle. For an 80 kg lifter that is roughly 130 to 175 g daily. Spread it across 3 to 5 meals of 30 to 50 g each, and lean toward the higher end when cutting calories to protect muscle.
How to think about it
Spread it out
Muscle protein synthesis responds best to 30 to 50 g doses several times a day rather than one huge hit. Four meals of around 40 g suits most lifters and keeps you full.
Sources
Chicken, beef, fish, eggs, Greek yogurt, dairy, and whey are efficient complete sources. If you eat plant based, lean on soy, legumes, and a protein powder and aim toward the top of the range since plant proteins digest a bit less efficiently.
Do this
- Do the mathMultiply your bodyweight in kg by 1.6 to 2.2 to get your daily gram target.
- Anchor each mealBuild every meal around a palm or two of protein to hit 30 to 50 g.
- Track for a weekLog intake for a few days; most people undershoot until they actually count.
- Bump it on a cutWhen calories are low, push toward 2.2 g per kg to hold onto muscle.
Keep going
How SUUPR helps
Aim for 1.6 to 2.2 g of protein per kg of bodyweight daily, spread across 3 to 5 meals.