Updated: 2025-04-20
How Much Protein Do You Actually Need Per Day?
Evidence-based breakdown of daily protein requirements for muscle growth, fat loss, and general health — including optimal intake ranges backed by meta-analyses.
TL;DR
Most adults benefit from 1.6–2.2 g of protein per kilogram of bodyweight per day for muscle building and preservation. Sedentary individuals need less (0.8–1.2 g/kg), while strength athletes and those in a caloric deficit may benefit from the upper end or beyond. Protein quality (complete amino acid profiles) and distribution across meals (20–40 g per sitting) also matter.