Protein is the most important macronutrient when it comes to building muscle, preserving lean mass and supporting overall health. But when it comes to how much you actually need there’s a lot of confusion.
Let’s break down the science to give you clear, evidence-based answers so you can stop overthinking and start fuelling your body with confidence.
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WHAT DOES PROTEIN DO?
Protein provides the essential amino acids the body requires to build and repair muscle, support immune function, produce hormones and enzymes, and maintain healthy skin, hair and nails.
Without enough protein your body simply cannot perform or recover optimally.
2. HOW MUCH PROTEIN DO YOU NEED?
Current research shows that your daily protein needs depend on your gender, age, goals, training status and overall calorie intake.
Sedentary adults: 1.2-1.6g protein per kg bodyweight
Active adults: 1.6-1.8g protein per kg bodyweight
Muscle building: 1.6-2.2g protein per kg bodyweight
Fat loss: 2.0-2.6g protein per kg bodyweight (the higher your calorie deficit > higher end of the range)
For most people looking to build muscle, or improve body composition, 1.6-2.2g of protein per kilogram body weight is the sweet spot.
3. DOES MORE PROTEIN= MORE MUSCLE?
Up to a point depending on your activity, yes. But once you hit around 2.2g per kg bodyweight the benefits level off.
Consistently exceeding this amount wont magically build you more muscle, it just adds unnecessary calories and can crowd out other important nutrients.
4. PROTEIN DISTRIBUTION MATTERS
It’s not just about total daily intake, it’s also about how you spread it throughout the day.
- Aim for 3-4 protein rich meals per day
- Each meal should include approx 20-50g high quality protein
- This maximises muscle protein synthesis and recovery
5. PROTEIN QUALITY MATTERS
Prioritise complete, high protein quality sources such as:
- Lean Meats (e.g. beef, turkey, chicken etc)
- Fish and seafood
- Eggs
- Dairy (e.g. greek yogurt, skyr yogurt, cottage cheese)
- Whey protein
Sticking with high quality protein sources ensures your body gets all the essential amino acids.
6. SPECIAL CONSIDERATIONS
Older adults may benefit from the higher end of daily protein intake, 1.6 – 2.2g protein per kg bodyweight, to combat muscle loss
During more extreme calorie deficits (over 20% daily deficit), a higher protein intake is required to preserve lean mass
Plant based athletes may need an additional 10-20% protein due to lower digestability and poorer amino acid profiles.
7. BOTTOM LINE
For most people who train regularly and want to build muscle or lose fat:
- Aim for 1.6 – 2.2g protein per kg of bodyweight per day
Focus on high quality sources, spread it across your meals, and stay consistent.
Do that, and you’ll give your body everything it needs to perform, recover and transform.
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