Where these ranges come from
The RDA of 0.8 g/kg is the minimum to prevent deficiency in sedentary adults — not the optimum for anyone training. Sports-nutrition position stands converge on 1.6–2.2 g/kg for muscle gain, with the high end (up to ~2.7 g/kg) most valuable when cutting, where protein actively defends lean mass against the deficit.
Hitting the number in practice
- Spread intake over 3–5 meals of 0.4–0.55 g/kg each — the per-meal display in the results does this maths for you.
- Anchor each meal to a protein source first; carbs and fat fill in around it far more easily than the reverse.
- Protein is also the most satiating macronutrient per calorie — useful leverage in any deficit.
Frequently asked questions
How much protein do I need to build muscle?
1.6–2.2 g per kg of body weight per day. Above ~2.2 g/kg, additional muscle-building benefit is negligible in research — though more does no harm in healthy people.
Is too much protein bad for your kidneys?
Not in healthy people — intakes well above 2 g/kg show no harm to normal kidney function in controlled studies. Those with existing kidney disease should follow medical guidance.
Does protein timing matter?
Far less than the daily total. Distribution across 3–5 meals offers a small edge for muscle gain; the 'anabolic window' after training is wider and gentler than gym folklore claims.
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Sources
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. Br J Sports Med. 2018. [link]
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014. [link]
- Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc. 2010. [link]