How Much Protein Do You Need to Build Muscle or Lose Weight?
Find out exactly how much protein you need each day. Enter your weight, activity level, and goal to get a science-backed range and top-rated protein supplements matched to your objective.
Per meal (4 meals/day):
0–0g
Adults 50+ need ~25% more protein per meal
Recommended: 0–0g/day (0–0g per meal)
Top Protein Supplements for Your Goal
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Optimal Daily Protein by Goal
| Goal | Normal Weight | Overweight |
|---|---|---|
| Maintenance | ≥1.2 g/kg | ≥1.2 g/kg |
| Muscle Gain | 1.6–2.2 g/kg | 1.2–1.6 g/kg |
| Fat Loss | 1.6–2.4 g/kg | 1.2–2.4 g/kg |
The upper ranges support maximum muscle protein synthesis, based on current research.
Frequently Asked Questions
The RDA of 0.8 g/kg is the minimum to prevent deficiency—not the optimal amount for your goals. Research using the Indicator Amino Acid Oxidation (IAAO) method shows active individuals benefit from 1.6–2.4 g/kg for muscle building, fat loss, and athletic performance.
The "anabolic window" is largely a myth—total daily protein matters more than timing. Research shows as long as you consume protein within a few hours of training (before or after), the timing effect is minimal. Focus on hitting your daily target first.
Yes. Adults over 50 experience "anabolic resistance"—muscles respond less efficiently to protein. Research suggests they need approximately 25–30% more protein per meal to achieve the same muscle-building response as younger adults. If you're 50+, aim for the higher end of your recommended range.
Yes. While plant proteins were once considered "inferior" for muscle building, recent research shows that when total daily protein intake is adequate, plant-based diets support muscle growth effectively.
Key strategies:
- Combine protein sources (pea + rice = complete amino profile)
- Aim for the higher end of your recommended range
- Consider plant protein blends rather than single-source powders
Research suggests 0.4–0.55 g/kg per meal across 3–4 meals optimizes muscle protein synthesis.
For a 180 lb (82 kg) person needing 150g daily:
- Breakfast: 30–45g
- Lunch: 30–45g
- Dinner: 30–45g
- Post-workout shake: 25–30g
The key is consistent distribution—not cramming all your protein into one meal.
Yes. Whole-food sources (chicken, fish, eggs, dairy, legumes) offer vitamins, minerals, and other nutrients that powders lack. However, supplements can help when convenience, cost, or appetite are limiting factors.
Concentrate (70–80% protein) retains more fat and lactose. Isolate (90%+) is virtually lactose-free and faster-digesting. Hydrolysate is pre-digested for maximum absorption speed—useful for those with sensitive stomachs, though not measurably superior for muscle growth in most people.
The "30-minute anabolic window" is largely a myth. While consuming protein after training is beneficial, the window is much wider than once believed—several hours, not minutes. Post-workout shakes are convenient, but a protein-rich meal 1–2 hours later works just as well for most people.