How Much Protein Do You Actually Need Per Day?

The Short Answer

For most people training regularly, 1.6-2.2 grams of protein per kilogram of bodyweight per day is the evidence-based sweet spot. For a typical 80 kg person, that's 128-176 grams daily.

What the Research Says

The International Society of Sports Nutrition position stand on protein intake concludes:

Protein Needs by Goal

Building Muscle

1.8-2.2g/kg bodyweight. Muscle protein synthesis requires adequate amino acid availability throughout the day.

Losing Fat

2.2-2.4g/kg bodyweight. Counterintuitively, you need more protein when cutting. Higher protein preserves lean muscle, increases satiety, and has a higher thermic effect.

Over 40

Slightly higher at 2.0-2.2g/kg. Muscle protein synthesis becomes less efficient with age (anabolic resistance). Higher protein intakes help compensate.

Meal Timing

Distribute protein across 3-5 meals of 30-40g each. Research suggests a ceiling of about 40g per meal for muscle protein synthesis stimulation, so spacing intake improves utilisation.

Post-workout: Consume 30-40g within 2 hours of training for best recovery.

Best Protein Sources

Chicken breast (31g/100g), Greek yoghurt (10g/100g), eggs (13g/100g), salmon (25g/100g), beef lean (26g/100g), tofu firm (8g/100g), whey protein (80g/100g).

Tracking Your Protein

Use a food tracking app for 2 weeks to understand your baseline. Most people are surprised to find they're eating far less protein than they think — especially on rest days and in the mornings.

FastFitPro's nutrition plans are calculated to hit your personal protein target automatically, based on your bodyweight and goal.