How much protein do I need per day?

The USDA RDA is 0.8 g per kg of body weight, but that is the minimum to avoid deficiency. The International Society of Sports Nutrition (ISSN) recommends 1.4 to 2.0 g per kg for active people, and up to 2.4 g per kg during a cut. For a 70 kg adult who lifts weights, that is roughly 100 to 140 g per day.

Can you eat too much protein?

For healthy adults, intakes up to 3.5 g per kg per day have not been linked to kidney damage in peer-reviewed studies. Beyond about 2.4 g per kg there is almost no additional muscle-building benefit. People with existing kidney disease should follow medical advice.

How much protein should I eat to lose fat?

Higher protein during a cut helps preserve lean mass. Aim for 1.6 to 2.4 g per kg of body weight. The leaner you are, the higher you should push. Combine with a 10 to 25 percent calorie deficit for sustainable fat loss.

Is 30 grams of protein per meal a real limit?

Old research suggested a 25 to 30 g per meal cap on muscle protein synthesis, but a 2023 study at McMaster University showed that a single 100 g protein meal still drove higher 12-hour synthesis than a 25 g meal. Spread protein across 3 to 5 meals for convenience, not because larger doses are wasted.

Do vegans need more protein?

Plant proteins generally have lower DIAAS scores (digestibility) than animal protein. A practical adjustment is to add 10 percent to your target on a vegan diet and prioritize complete proteins like soy, pea isolate, or rice plus legumes.

Should I take creatine with my protein?

Yes if your goal is strength or muscle. Creatine monohydrate at 5 g per day is the most evidence-backed legal supplement. Studies show 5 to 10 percent strength gains after about 4 weeks. It also raises water needs slightly, so drink an extra 500 ml.

💪 Protein Calc

Protein Intake Calculator

How much protein do you actually need? Get a personalized number for cutting, maintaining, or building muscle.

Most active adults need 1.4 to 2.0 grams of protein per kilogram of body weight per day, according to the International Society of Sports Nutrition. The USDA RDA of 0.8 g per kg is only the minimum to avoid deficiency. For a 70 kg lifter aiming to build muscle, that is roughly 110 to 140 grams of protein per day. Spread the total across 3 to 5 meals of about 0.4 g per kg each to maximize muscle protein synthesis.

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