Protein Intake Guide: How Much Protein You Really Need This guide covers everything from daily requirements by goal, to protein quality scores, to exactly how to distribute protein across your meals for maximum muscle protein synthesis
How Much Protein to Maintain Muscle by Body Weight Most healthy adults need between 1 2 and 1 6 grams of protein per kilogram of body weight per day to maintain muscle mass That translates to roughly 82 to 109 grams daily for a 150-pound person
Muscle Protein Calculator | Daily Intake Calculate your optimal daily protein intake for muscle building, fat loss, or maintenance Includes per-meal and post-workout recommendations based on your body weight and goals
Protein Calculator for Weight Loss and Muscle Gain A protein intake of 1 2 g kg is likely enough to maximize muscle growth in a caloric balance During weight loss, a protein intake of 1 2 g kg is likely enough to maximize both your fat loss and muscle retention
How much protein is needed to build and protect muscle mass? The optimal intake per meal or snack is approximately 0 3g of protein per kg of body weight, or about 20-40g For very active people who train a lot, experts recommend consuming protein within 30 minutes post-workout to ensure optimal recovery
The Leucine Threshold and Muscle Protein Synthesis: 2026 Update The current ISSN guidance is to consume 0 4-0 55 g kg of protein per meal across 3-5 meals, with one meal in the 0-2 hour pre post-training window — a much wider target than the older “30 minute” advice