How much protein do you actually need?
Evidence-based protein targets for fat loss, muscle gain and healthy ageing — in grams, not guesswork.
For active adults, 1.6–2.2 g of protein per kilogram of bodyweight per day maximises muscle protein synthesis. The higher end (2.0–2.2 g/kg) protects lean mass during a calorie deficit; the lower end suffices at maintenance.
The clinical range
For active adults, 1.6–2.2 g of protein per kilogram of bodyweight per day maximises muscle protein synthesis. The higher end (2.0–2.2 g/kg) protects lean mass during a calorie deficit; the lower end suffices at maintenance.
Distribution matters
Spreading intake across 3–4 meals of 0.4 g/kg each is more effective than one large dose. Each meal should clear the leucine threshold that triggers synthesis.
Linked calculators
Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990 · Tanaka H, et al. J Am Coll Cardiol. 2001 · Morton RW, et al. Br J Sports Med. 2018 · Reviewed by Dr. Lena Okafor, MD (Endocrinology), Feb 2026.