How much protein do you need per day?
A clear guide to daily protein for people who train: the research range, how to split it across meals and when a shake helps.
The short answer
For people who lift weights or train regularly, the International Society of Sports Nutrition (ISSN) position stand on protein points to about 1.4 to 2.0 g of protein per kg of body weight a day. A large meta-analysis of resistance-training studies found that gains in muscle mass levelled off at around 1.6 g/kg a day for most people, with some benefiting from a little more.
Examples
- 70 kg: about 100 to 140 g of protein a day.
- 85 kg: about 120 to 170 g a day.
- 100 kg: about 140 to 200 g a day.
While cutting (eating fewer calories), many athletes aim for the upper end of the range to help keep muscle. If your body weight is far above a healthy range, base the target on a goal weight instead of your current weight.
Split it across the day
Most people find it easier to reach the target with 3 to 5 meals, each with roughly 0.3 to 0.4 g/kg of protein (about 25 to 40 g for most adults). Good food sources include eggs, chicken, fish, meat, milk, yoghurt, cheese, beans and lentils.
Where supplements fit
A whey protein shake gives about 20 to 30 g of protein with little preparation, which helps on busy days or after training. Supplements are a convenience, not a requirement: if you already reach your target with food, you do not need them.
Calculate your own number
Use our calories and protein calculator to get your personal daily calories, protein, carbs and fats for your goal.
Frequently asked questions
Is 2 g of protein per kg too much?
For healthy adults who train, intakes up to about 2 g/kg a day sit within the range in the ISSN position stand. People with kidney disease should follow their doctor's advice.
Do I need protein right after training?
Total protein over the day matters most. A protein-rich meal or shake within a few hours before or after training is a simple habit that helps you reach the daily target.
Can I get enough protein without supplements?
Yes. Supplements only make it easier. Eggs, chicken, fish, dairy and legumes can cover the target with planned meals.
Scientific references
- Journal of the International Society of Sports Nutrition. International Society of Sports Nutrition Position Stand: protein and exercise (Jäger et al.) (2017-06-20) — PMID: 28642676 · DOI: 10.1186/s12970-017-0177-8
- British Journal of Sports Medicine. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults (Morton et al.) (2018-03-01) — PMID: 28698222 · DOI: 10.1136/bjsports-2017-097608
- Journal of the International Society of Sports Nutrition. ISSN exercise & sports nutrition review update: research & recommendations (Kerksick et al.) (2018-08-01) — PMID: 30068354 · DOI: 10.1186/s12970-018-0242-y
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Educational content based on the references listed. This article gives no dosing or usage instructions and does not replace professional medical advice.