Protein is the one macronutrient almost everyone under-eats and over-complicates. The official minimum — 0.8 g per kilo of bodyweight — is just that: the amount that keeps a sedentary person from deficiency. It has nothing to do with the amount that helps you build muscle, hold onto it while dieting, or stay full. For that, you need more. Here's how much, and why.
The number that matters
Across the research, the sweet spot for anyone training regularly lands at roughly 1.6–2.2 grams of protein per kilogram of bodyweight per day (about 0.7–1.0 g per pound). Eating beyond ~2.2 g/kg doesn't appear to build extra muscle — but it isn't harmful for healthy people, and slightly higher intakes can help when you're in a calorie deficit.
Pick your target by goal:
| Goal | Per kg bodyweight | Per lb bodyweight |
|---|---|---|
| General health / maintenance | 1.2–1.6 g/kg | 0.55–0.7 g/lb |
| Building muscle | 1.6–2.2 g/kg | 0.7–1.0 g/lb |
| Losing fat (preserve muscle) | 1.8–2.4 g/kg | 0.8–1.1 g/lb |
Worked example: an 80 kg (176 lb) person building muscle aims for roughly 80 × 2 = 160 g of protein a day. If you're significantly overweight, base the calculation on your target bodyweight rather than current weight so the number stays realistic.
Key takeaways
- Aim for ~1.6–2.2 g/kg (0.7–1.0 g/lb) per day if you train.
- Eat a little more (up to ~2.4 g/kg) when dieting to protect muscle.
- Total daily intake beats timing — spread it across 3–4 meals.
- For healthy people, high protein does not damage the kidneys.
- Plant-based works; vary sources and aim slightly higher.
Why more protein helps (three reasons)
1. It builds and protects muscle. Protein supplies the amino acids your body uses to repair and grow muscle after training. In a calorie deficit, adequate protein is the difference between losing fat and losing fat plus hard-won muscle.
2. It keeps you full. Gram for gram, protein is the most satiating macronutrient. Hit your protein target and appetite control gets dramatically easier — which is half the battle of losing fat.
3. It costs energy to digest. Your body burns roughly 20–30% of protein's calories just processing it (the "thermic effect"), versus a few percent for carbs and fat. A high-protein diet has a small but real metabolic edge.
The best protein sources
You don't need powders or special products — real food does the job. Strong everyday options (per typical serving):
- Animal: chicken breast (~31 g per 100 g), Greek yoghurt (~10 g per 100 g), eggs (~6 g each), lean beef, white fish, tuna, cottage cheese.
- Plant: lentils and beans (~9 g per 100 g cooked), tofu and tempeh, edamame, seitan, and a mix of grains and legumes across the day.
- Convenient: whey or plant protein powder is a cheap, fast way to top up — useful, not mandatory.
Browse our recipe library for high-protein meals with full macros, and use the food diary in the FitBot Coach app to see whether you're actually hitting your number — most people are surprised how far short they fall.
How to distribute it
Muscle protein synthesis responds best to a meaningful dose of protein per meal — roughly 0.4 g/kg, or about 25–40 g for most people. So instead of one giant chicken dinner, aim for 3–4 meals each with a solid protein source. That's it. The fabled post-workout "anabolic window" is hours wide, not minutes — your daily total is what moves the needle.
Three myths to drop
"High protein wrecks your kidneys." Not in healthy people — this has been studied repeatedly. The caveat is genuine existing kidney disease, where you should follow medical advice.
"Your body can only absorb 30 g at a time." You absorb essentially all of it; only the muscle-building stimulus per meal plateaus. Excess protein is still used for other functions or energy.
"You need protein within 30 minutes of training." Convenient if it fits your routine, irrelevant if it doesn't. Hit your daily total.
Frequently asked questions
Can you eat too much protein?
For healthy people, intakes up to ~2.5 g/kg are well tolerated with no demonstrated kidney harm. With existing kidney disease, consult your doctor first.
Do you need protein right after a workout?
No — the window is wide. Prioritise your total daily intake, spread across the day.
Is plant protein as good as animal protein?
Yes, if you eat enough and combine sources. Vegans should aim slightly higher in total.