Guide

Most active adults get results at 1.6–2.2 g/kg protein daily; during fat loss, aim 2.2–2.6 g/kg to protect lean mass.

Daily protein needs start at 0.8 g per kg of body weight, with higher targets for athletes, older adults, and during pregnancy.

For steady fat loss with muscle kept, aim for about 1.2–1.6 grams of protein per kilogram of body weight daily.

The body absorbs dietary protein; what’s limited per meal is muscle-building use, which plateaus around 20–40 g for most adults.

Aim for about 1.6 g/kg of body weight per day for muscle gain; a daily range of 1.4–2.0 g/kg suits most lifters.

For building muscle, daily protein around 1.6 g/kg works for most, with a range of 1.4–2.2 g/kg.

Daily protein for weight loss usually lands at 1.2–1.6 g per kg of body weight to help preserve muscle while you drop fat.

For muscle gain, daily protein ranges from 1.6–2.2 g/kg body weight, split into 3–5 meals with 20–40 g per meal.

For muscle gain, daily protein intake typically lands around 1.6–2.2 grams per kilogram of body weight.

For weight loss, target 1.6–2.2 g of protein per kg per day to stay fuller and protect lean mass.