"How much protein do I need?" is probably the most googled nutrition question in any language. And also the one with the most contradictory answers: your trainer says 2 grams per kilo, your nutritionist says 0.8, the influencer of the moment says 3, and your grandmother says a steak a day is more than enough.
Let's settle this once and for all with real data. No opinions, no "it works for me." Just science.
A meta-analysis by Morton et al. published in the British Journal of Sports Medicine (2018) analyzed 49 studies with 1,863 participants and established the ranges we'll use in this guide. It's the most comprehensive study on the subject to date.
What does your body actually need protein for?
Protein isn't just "what builds muscle." It has functions that affect your entire body, and understanding them will help you take your intake seriously.
- Muscle synthesis: Amino acids from protein are the building blocks that construct and repair muscle tissue after exercise.
- Satiety: Protein is the most satiating macronutrient. A study in the American Journal of Clinical Nutrition (2015) showed that increasing protein from 15% to 30% of total calories reduces daily intake by an average of 441 kcal, without conscious effort.
- Thermic effect: Your body spends 20-30% of protein's energy just digesting it. Compared to 5-10% for carbs and 0-3% for fats (Nutrition & Metabolism, 2004).
- Immune function: Antibodies are proteins. A protein deficit directly compromises your immune system.
- Hormones and enzymes: Insulin, growth hormone, digestive enzymes — they're all proteins or depend on amino acids for synthesis.
The official recommendation vs. reality
The WHO and EFSA recommend 0.8 g of protein per kg of body weight per day for the general population. This is the minimum to avoid illness, not the optimum for performance, well-being, or improving body composition.
It's like saying you need 6 hours of sleep to "not die." Technically true. But is it optimal? Clearly not.
A study by Phillips & Van Loon in Journal of Sports Sciences (2011) made clear that the 0.8 g/kg recommendation was designed to prevent deficiency in sedentary individuals, not to optimize health in active people.
How much protein you need based on your goal
Let's get straight to it. These are the recommendations based on current scientific evidence, by goal:
Building muscle
Optimal range: 1.6 - 2.2 g/kg of body weight per day
The meta-analysis by Morton et al. (2018) found that muscle protein synthesis is maximized at 1.6 g/kg and that intakes above 2.2 g/kg provide no additional measurable benefit. In other words, there's a ceiling.
Example: If you weigh 75 kg and want to build muscle, you need between 120 g and 165 g of protein per day.
An interesting finding: a study by Antonio et al. (2015) in the Journal of the International Society of Sports Nutrition fed a group 4.4 g/kg of protein for 8 weeks. The result? They didn't gain more muscle than the group eating 1.8 g/kg. More protein doesn't mean more muscle past a certain point.
Losing fat (while preserving muscle)
Optimal range: 1.8 - 2.7 g/kg of body weight per day
When you're in a caloric deficit, your body looks for energy wherever it can — and muscle is a source. Increasing protein protects against this loss. A study by Mettler et al. in Medicine & Science in Sports & Exercise (2010) showed that athletes consuming 2.3 g/kg of protein in a deficit lost significantly less muscle mass than those consuming 1.0 g/kg.
Example: If you weigh 70 kg and you're cutting, you need between 126 g and 189 g of protein per day. Yes, that's a lot. And yes, it makes a difference.
Maintenance (active person)
Optimal range: 1.4 - 2.0 g/kg of body weight per day
If you're neither in a deficit nor a surplus and train regularly, this range maintains your muscle mass, supports recovery, and keeps you satiated.
Sedentary individual
Range: 1.0 - 1.2 g/kg of body weight per day
Even without training, an intake above the minimum recommendation of 0.8 g/kg improves satiety, body composition, and bone health, especially in people over 50 (Current Opinion in Clinical Nutrition and Metabolic Care, 2014).
Summary table by goal and body weight
| Body weight | Build muscle (1.6-2.2 g/kg) | Lose fat (1.8-2.7 g/kg) | Maintenance (1.4-2.0 g/kg) |
|---|---|---|---|
| 55 kg (121 lbs) | 88-121 g | 99-149 g | 77-110 g |
| 65 kg (143 lbs) | 104-143 g | 117-176 g | 91-130 g |
| 75 kg (165 lbs) | 120-165 g | 135-203 g | 105-150 g |
| 85 kg (187 lbs) | 136-187 g | 153-230 g | 119-170 g |
| 95 kg (209 lbs) | 152-209 g | 171-257 g | 133-190 g |
How much protein per meal? Distribution matters
It's not enough to eat all your protein in a single meal. Distribution throughout the day also affects muscle protein synthesis.
A study by Mamerow et al. in the Journal of Nutrition (2014) showed that distributing protein evenly across 3 meals stimulates muscle synthesis 25% more than concentrating it in a single meal (the typical pattern of a light breakfast + protein-heavy dinner).
The practical recommendation: 30-50 g of protein per meal, spread across 3-4 meals per day. You don't need to eat every 2 hours — that's a myth. But you also shouldn't concentrate everything at dinner.
The 4 protein myths you should ignore
Myth 1: "Protein damages your kidneys"
False for people with healthy kidneys. A systematic review in the Journal of the International Society of Sports Nutrition (2016) analyzed available data and concluded that there is no evidence that high protein intakes (up to 2.8 g/kg) cause kidney damage in healthy adults. If you have pre-existing kidney disease, consult your doctor. If not, there's no demonstrated risk.
Myth 2: "You can only absorb 30g of protein per meal"
Incorrect. Your body absorbs all the protein you consume — it simply takes longer with larger amounts. What does have a ceiling is muscle protein synthesis per meal, which is maximized at about 0.4-0.55 g/kg per feeding (Schoenfeld & Aragon, 2018). For a 75 kg person, that's 30-41 g per meal for maximum synthesis — but that doesn't mean anything beyond that amount "goes to waste." It's used for other bodily functions.
Myth 3: "Plant proteins are incomplete and useless"
Nuanced. It's true that most individual plant sources are low in one or more essential amino acids. But when combined (legumes + grains, for example), you get a complete profile. A meta-analysis by Hevia-Larrain et al. (2021) in Sports Medicine showed that plant protein can be as effective as animal protein for muscle gains, as long as total quantity is sufficient and sources are combined.
Myth 4: "You absolutely need protein shakes"
Protein supplements are convenient, not necessary. A study by Schoenfeld et al. in British Journal of Sports Medicine (2018) found that the source of protein (supplement vs. whole food) doesn't affect results when the total amount is the same. If you can hit your grams with real food, great. If you struggle, a supplement is just that: a supplement.
The real problem: hitting your grams every day
Let's be honest. If you need 150g of protein per day, here's what it looks like in real food:
- 3 eggs (18g) + 200g chicken breast (62g) + 200g salmon (40g) + 250g Greek yogurt (25g) + 100g cooked chickpeas (9g) = 154g of protein
That's buying, cooking, weighing, and preparing at least 5 different protein sources every single day. And it has to fit with your total carbs and fats. If you cook the chicken in oil, the macros change. If the yogurt has added sugar, the macros change. If you don't weigh the salmon, you're estimating.
According to a survey by the European Food Information Council (EUFIC, 2023), only 12% of Europeans who commit to eating more protein maintain the habit beyond 8 weeks. Not due to lack of motivation, but because of the logistical burden of planning, shopping, and cooking high-protein food that also tastes good.
And here's the vicious cycle: you know you need more protein → you try cooking more chicken and eggs → after 3 weeks you're sick of it → you go back to improvising → you don't hit your macros → you don't see results → you get frustrated.
The solution isn't more willpower — it's better logistics
The protein problem isn't about knowledge — at this point you know how many grams you need. The problem is daily execution. And execution fails because it requires time, planning, and repetition that most 25-40-year-old professionals simply don't have.
Calculate your exact protein needs (and forget about cooking it)
Our calculator tells you exactly how many grams of protein, carbs, and fat you need based on your body and goal. And if you want, we prepare every plate with your exact grams — to the gram, not by sizes or categories. Just heat and eat.
Summary: your protein in 30 seconds
- Building muscle: 1.6-2.2 g/kg (e.g., 120-165g for 75 kg)
- Losing fat: 1.8-2.7 g/kg (e.g., 135-203g for 75 kg)
- Maintenance: 1.4-2.0 g/kg (e.g., 105-150g for 75 kg)
- Distribute across 3-4 meals of 30-50g each
- Beyond 2.2 g/kg, there's no additional muscle benefit
- The source (animal, plant, supplement) matters less than total quantity
Protein isn't complicated in theory. What's complicated is eating the right amount, every single day, while the rest of your life keeps moving. Whoever solves that logistics problem is the one who gets results.