Protein Dosage: How Much Protein Per Day (by Bodyweight & Goal)
Informational summary of published research — not medical advice. If you have kidney disease, talk to your doctor before increasing protein.
Quick answer
Protein scales with your bodyweight and goal. The RDA of 0.8 g/kg is a floor, not a target. Active people: 1.2–1.6 g/kg. Building muscle: 1.6–2.2 g/kg (no extra benefit above ~1.6). Dieting to keep muscle: 1.8–2.7 g/kg. Over 65: 1.0–1.2 g/kg+. Multiply your weight in kg (lb ÷ 2.2) by the number for your goal.
Calculate your daily protein target
Enter your weight and goal for a personalized gram range and how many scoops that is.
Daily targets by goal
| Goal | g/kg/day | 70 kg (155 lb) person |
|---|---|---|
| RDA minimum (sedentary) | 0.8 | ~56 g |
| Active / recreational | 1.2–1.6 | ~84–112 g |
| Build muscle (training) | 1.6–2.2 (plateau ~1.6) | ~112–154 g |
| Fat loss, preserve muscle | 1.8–2.7 | ~126–189 g |
| Adults over 65 | 1.0–1.2+ | ~70–84 g |
Sources: RDA — Rand 2003 (PMID 12499330); training plateau ~1.62 g/kg — Morton 2018 (PMID 28698222); athletes/exercise — ISSN 2017 (PMID 28642676); dieting — Longland 2016 (PMID 26817506), Helms 2014 (PMID 24092765); older adults — PROT-AGE 2013 (PMID 23867520), ESPEN 2014 (PMID 24814383).
Per meal: ~0.4 g/kg, spread across the day
Aim for roughly 0.4 g/kg per meal — about 20–40 g of a high-quality protein — across 3–4 meals. Muscle protein synthesis is maximally stimulated around 20–40 g per sitting (the ~2.5–3 g of leucine that triggers it), and eating protein evenly across meals raised 24-hour muscle protein synthesis about 25% versus loading it all at dinner (Mamerow 2014; dose-response Moore 2009). Hitting your total daily target is the priority; even distribution is a useful refinement.
Two myths, corrected. 1) The "anabolic window" is wide, not 30 minutes. A meta-analysis found the small timing effect was explained by those groups just eating more total protein, not by the timing itself (Schoenfeld 2013) — total daily protein matters far more. 2) High protein doesn't hurt healthy kidneys. A meta-analysis of RCTs found no decline in kidney function from higher protein in healthy adults (Devries 2018). The caveat: if you already have kidney disease, protein is often limited — ask your doctor.
Do you even need powder? Whey vs plant
Powder is a convenience — a fast way to hit a gram target — not something with benefits beyond the same protein from food. Whey and other animal proteins produce a somewhat stronger per-gram muscle-building response than most plant proteins, mainly due to higher leucine and digestibility (van Vliet 2015). Plant-protein users can close the gap with slightly larger servings or blends (pea + rice). And there's no extra muscle benefit above ~1.6 g/kg for training (Morton 2018) — the higher 1.8–2.7 range is specifically for dieting, not endless bulking.
Protein powders to hit your target
24 g protein/scoop, Informed Sport tested for banned substances. The reliable default.
22 g from a pea/sprout blend — USDA Organic and NSF Certified for Sport.
30 g ready-to-drink — handy for hitting your target on the go (e.g., GLP-1 users).
See also protein for weight loss and protein for GLP-1 users.
Frequently asked questions
How much protein should I eat per day?
By bodyweight and goal: 0.8 g/kg is the minimum; 1.2–1.6 active; 1.6–2.2 to build muscle (no extra benefit above ~1.6); 1.8–2.7 when dieting to keep muscle; 1.0–1.2+ over 65. Multiply your weight in kg (lb ÷ 2.2) by the goal number.
Is there really an "anabolic window"?
Not the 30-minute version. The small timing benefit in studies was explained by higher total protein, not timing. The window is hours wide — total daily protein matters far more than rushing a post-workout shake.
Does high protein damage your kidneys?
Not in healthy kidneys — a meta-analysis of RCTs found no decline in kidney function from higher protein in healthy adults. The concern applies to people who already have kidney disease; if that's you, ask your doctor first.
How much protein per meal?
~0.4 g/kg (about 20–40 g) across 3–4 meals. MPS maxes around 20–40 g per sitting, and even distribution beat dinner-loading by ~25% in one study — but hitting your daily total matters most.
Do I need powder, and is whey better than plant?
Powder is convenience, not magic — no edge over food. Whey/animal protein builds muscle a bit more efficiently per gram (leucine + digestibility); plant users can compensate with bigger servings or blends.
Related
Sources
- Morton RW, et al. "Protein supplementation and resistance-training gains: meta-analysis." Br J Sports Med. 2018. PMID: 28698222
- Rand WM, et al. "Meta-analysis of nitrogen balance studies (RDA basis)." Am J Clin Nutr. 2003. PMID: 12499330
- Jäger R, et al. "ISSN Position Stand: Protein and Exercise." J Int Soc Sports Nutr. 2017. PMID: 28642676
- Longland TM, et al. "Higher vs lower protein during an energy deficit." Am J Clin Nutr. 2016. PMID: 26817506
- Helms ER, et al. "Dietary protein during caloric restriction in lean athletes." Int J Sport Nutr Exerc Metab. 2014. PMID: 24092765
- Bauer J, et al. "PROT-AGE: optimal dietary protein for older adults." J Am Med Dir Assoc. 2013. PMID: 23867520
- Moore DR, et al. "Ingested protein dose response of muscle protein synthesis." Am J Clin Nutr. 2009. PMID: 19056590
- Mamerow MM, et al. "Dietary protein distribution and 24-h muscle protein synthesis." J Nutr. 2014. PMID: 24477298
- Schoenfeld BJ, et al. "The effect of protein timing on muscle strength and hypertrophy." J Int Soc Sports Nutr. 2013. PMID: 24299050
- Devries MC, et al. "Changes in Kidney Function Do Not Differ… Higher vs Normal Protein." J Nutr. 2018. PMID: 30383278