How Much Protein Per Day?

The RDA says 0.36g/lb. Gym bros say 1g/lb. The research says something in between. Here's exactly what you need based on your weight and goal.

TL;DR — The Quick Answer

0.7g

per lb / minimum for lifters

1g

per lb / the gold standard

1.2g

per lb / when cutting

If you weigh 180 lbs and lift regularly: eat 126-180g protein daily.

Protein Targets by Goal

Sedentary Adult

0.36g/lb(0.8g/kg)

Bare minimum to avoid deficiency. Not enough for anyone who lifts.

Source: RDA Minimum

Maintain Muscle

0.5-0.7g/lb(1.2-1.6g/kg)

Enough for trained individuals who want to keep what they have.

Source: ISSN Position Stand

Build Muscle

0.7-1g/lb(1.6-2.2g/kg)

The sweet spot. Supported by the largest body of research.

Source: Meta-analysis (Morton et al. 2018)

Cutting / Fat Loss

1-1.2g/lb(2.2-2.6g/kg)

Higher protein during a deficit preserves muscle and keeps you full.

Source: Helms et al. 2014

Extreme Cut / Contest Prep

1.2-1.4g/lb(2.6-3.1g/kg)

Only needed when getting very lean (<10% body fat).

Source: Natural bodybuilding research

Quick Lookup: By Body Weight

Body Weight	Maintain	Build Muscle	Cutting
140 lbs	84g	98g	154g
160 lbs	96g	112g	176g
180 lbs	108g	126g	198g
200 lbs	120g	140g	220g
220 lbs	132g	154g	242g

Build = 0.7g/lb (lower bound). Most lifters benefit from going up to 1g/lb.

How to Distribute It

Muscle protein synthesis (MPS) maxes out at about 25-40g per meal. Eating 180g at dinner is less effective than spreading it across the day.

Target: 180g/day → 4 Meals

40g

Breakfast

50g

Lunch

30g

Snack

60g

Dinner

Pro tip: Frontload protein at breakfast. Most guys eat carb-heavy breakfasts (cereal, toast) and try to make up protein at dinner. Start with eggs and you're already ahead.

Myths Debunked

"Your body can only absorb 30g of protein at once"

Your body absorbs all the protein you eat. The 30g number refers to the amount that maximally stimulates MPS in one sitting. The rest is still used — just for other functions.

"Too much protein damages your kidneys"

In healthy adults, high protein intake (up to 3.3g/kg) shows no adverse kidney effects in studies lasting 1-2 years. If you have existing kidney disease, consult a doctor.

"You need protein immediately after your workout"

The 'anabolic window' is real but much wider than 30 minutes. As long as you eat protein within 2-3 hours before or after training, you're fine.

"Plant protein doesn't count as much"

Plant proteins are less bioavailable and often incomplete. But if you eat a variety (beans + rice, for example), you get all essential amino acids. You may need ~20% more total grams.

Proteinmaxxing Guide

The complete playbook for hitting 150g+

30+ High Protein Recipes

40g+ protein per serving, under $3

FAQ

How much protein per day to build muscle?

Research consistently shows 0.7-1g per pound of bodyweight (1.6-2.2g per kg) is optimal for muscle building. For a 180lb man, that's 126-180g daily. The meta-analyses show diminishing returns above 0.82g/lb, but going up to 1g/lb provides a safety margin.

Can you eat too much protein?

For healthy adults, protein intakes up to 1.5g/lb bodyweight have been studied with no adverse kidney effects. The real risk is not eating enough. However, if you have pre-existing kidney disease, consult your doctor before a high-protein diet.

Does protein timing matter?

Somewhat. Research shows distributing protein across 4-5 meals (25-40g each) is better than eating it all at once. The 'anabolic window' post-workout is real but much wider than previously thought — aim for protein within 2-3 hours of training.

How much protein per meal?

Research suggests 25-40g per meal optimally stimulates muscle protein synthesis. Eating more than 40g in one sitting isn't wasted — it's just used for other bodily functions. For practical purposes, aim for 30g+ per meal across 4-5 meals.

Do I need more protein if I'm cutting?

Yes. When in a calorie deficit, your protein needs increase to preserve muscle. Bump up to 1-1.2g per pound of bodyweight during a cut. The leaner you get, the higher your protein should be relative to bodyweight.