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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.
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.
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.
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 · Last updated Feb 2026.
Drafted with AI assistance, then edited and fact-checked by the Clinarix editorial team against the cited primary research. Educational information only — not medical advice. See our standards.