Protein is the most discussed macronutrient among athletes and fitness enthusiasts — and for good reason. But how much do you actually need per day? The answer is more nuanced than most people think.
What Does Research Say About Protein Requirements?
Official recommendations sit at 0.8 g of protein per kg of body weight — but that’s the minimum for a sedentary person. If you train regularly, your needs are considerably higher.
According to a meta-analysis published in the British Journal of Sports Medicine (2018) covering over 1,800 participants, the optimal intake for muscle growth is 1.6–2.2 g per kg of body weight per day. Intake above 2.2 g/kg provides no additional benefit for most people.
Recommended Protein Intake by Goal
| Goal | Recommended Intake |
|---|---|
| General health (sedentary) | 0.8 g/kg/day |
| Endurance training | 1.2–1.6 g/kg/day |
| Strength training / muscle growth | 1.6–2.2 g/kg/day |
| Fat loss while preserving muscle | 2.0–2.4 g/kg/day |
| Older adults (65+) | 1.2–1.6 g/kg/day |
Calculate Your Exact Daily Protein Need
Enter your weight, goal and training level in our free calculator — and get a personalised recommended daily protein intake instantly.
Practical Example: What Does 2 g/kg Look Like?
If you weigh 80 kg and train 4 days per week, you need roughly 160 g of protein per day. That equals:
- 600 g chicken breast or
- 700 g salmon or
- 800 g cottage cheese or
- A mix of whole foods + 1–2 servings of whey protein
Hitting 160 g through food alone requires planning. Whey protein is one of the most cost-effective and easily digestible ways to close the gap.
Timing: Does It Matter When You Eat Protein?
Yes, but not as much as marketing suggests. Total daily intake is what matters most. Research does show that:
- Spread protein evenly across 3–5 meals (30–40 g per meal)
- Eat protein within 2 hours after strength training for optimal muscle protein synthesis
- Casein (slow-digesting protein) before bed can support overnight recovery
The Best Protein Sources
Animal Sources (Complete Amino Acid Profile)
- Whey protein: fastest absorption, high leucine content
- Chicken breast, ground beef, eggs, fish, cottage cheese
Plant-Based Sources
- Lentils, beans, tofu, tempeh, edamame
- Pea protein (good leucine content, allergen-friendly)
- Combine sources for a complete amino acid profile
Is Too Much Protein Harmful?
For healthy individuals, intakes up to 3.5 g/kg/day have been shown safe in studies. Kidney damage from high protein intake in healthy people is a myth not supported by science. Stay well hydrated and vary your protein sources.
Whey Protein — The Easiest Way to Hit Your Target
OptimumEssence whey protein delivers 23–24 g of protein per serving, minimal sugar and natural flavours. Perfect for covering your daily protein needs without the hassle.
References
- Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine.
- Stokes T et al. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients.
