Protein
per day.
How much protein you need to build and maintain muscle, based on your body weight and goal — with the split across meals.
How it's
calculated.
Other
calculators.
See allQuestions
about protein.
Between 1.6 and 2.2 g per kg of body weight. Morton's meta-analysis (2018) pinpoints around 1.6 g/kg as the point beyond which the benefits for mass slow down, with a useful margin up to ~2.2 g/kg.
Yes: in a calorie deficit it's worth raising it (toward 2.2 g/kg or a little more) to protect muscle mass while you lose fat.
For healthy people, high intakes (up to ~2.2 g/kg and beyond) are considered safe by the research. With kidney issues or other conditions, ask your doctor.
Spreading it across 3-4 meals of ~0.4 g/kg helps you make the most of protein synthesis throughout the day, but the daily total remains the most important thing.