How Much Protein Do You Actually Need?

The Short Answer

The government says you need 0.8g of protein per kilogram of body weight. If you’re lifting weights, that number is laughably low — it’s the minimum to stop you wasting away, not the amount to actually build muscle.

The real target? 1.6 to 2.2 grams per kilogram per day. For most people that’s somewhere between 120g and 200g. Here’s the evidence behind that number and how to actually hit it.

RDA vs Optimal: Two Very Different Numbers

The government-recommended Daily Allowance (RDA) for protein is 0.8g per kg of body weight. For an 80kg person, that’s just 64g per day. This is the minimum needed to prevent deficiency in a sedentary adult — it’s not a target for anyone who trains.

Research consistently shows that active individuals, especially those doing resistance training, benefit from significantly more. A landmark 2018 meta-analysis by Morton et al. in the British Journal of Sports Medicine concluded that 1.6g/kg/day is the point where additional protein stops providing measurable benefits for muscle protein synthesis in most people.

However, several factors can push your optimal intake higher:

During a calorie deficit — when cutting, higher protein (up to 2.2g/kg or even 2.4g/kg) helps preserve lean mass
Older adults (40+) — age-related anabolic resistance means you need more protein per meal to trigger the same muscle-building response
Very lean individuals — the leaner you are, the more protein you need to prevent muscle loss during a cut

Use the macro calculator to work out your personal protein target based on your weight, goals, and activity level.

Does Protein Timing Matter?

The “anabolic window” — the idea that you must consume protein within 30 minutes of training — has been largely debunked. What matters more is your total daily intake and spreading it across the day.

That said, there is good evidence for a few timing principles:

Distribute protein across 3-5 meals — aim for at least 25-40g per meal to maximise muscle protein synthesis
Don’t skip breakfast protein — after an overnight fast, your body is primed for amino acid uptake
Pre-sleep protein works — a casein-rich snack before bed can support overnight recovery
Post-workout protein helps — not because of a magic window, but because training increases amino acid sensitivity for up to 24 hours

Best Protein Sources

Not all protein is created equal. Animal sources are “complete” proteins containing all essential amino acids in sufficient quantities. Plant sources often need to be combined.

Animal Sources (per 100g cooked)

Food	Protein	Notes
Chicken breast	31g	Lean, versatile, affordable
Turkey mince (5% fat)	27g	Great for meal prep
Salmon	25g	Also provides omega-3 fatty acids
Eggs (2 large)	13g	Complete amino acid profile
Greek yoghurt	10g	Casein-rich, good before bed
Cottage cheese	11g	Slow-digesting, high in leucine

Plant Sources (per 100g cooked)

Food	Protein	Notes
Tofu (firm)	17g	Complete protein, soy-based
Lentils	9g	Also high in fibre and iron
Chickpeas	9g	Versatile, good in curries and salads
Tempeh	19g	Fermented soy, great texture
Edamame	11g	Solid snack option
Seitan	25g	Wheat gluten, very high protein

Plant vs Animal: Does It Matter?

For muscle building, animal protein has a slight edge due to higher leucine content and better digestibility. But plant-based lifters can absolutely build muscle by:

Eating a variety of plant proteins throughout the day
Aiming for the higher end of the protein range (2.0-2.2g/kg)
Supplementing with leucine if needed

The practical difference is small if total daily protein and leucine intake are matched.

Practical Meal Examples

Here’s what hitting 160g of protein in a day might look like:

Breakfast: 3 eggs scrambled with 50g smoked salmon on toast — 28g protein
Lunch: Chicken breast (150g) with rice and vegetables — 47g protein
Snack: Greek yoghurt (200g) with a handful of almonds — 22g protein
Dinner: Turkey mince bolognese (150g mince) with pasta — 41g protein
Evening: Cottage cheese (150g) with berries — 17g protein
Total: ~155g protein

No supplements needed. Just real food, planned sensibly.

Do You Need Protein Supplements?

Protein powder is a convenience, not a necessity. If you’re consistently hitting your daily target through whole foods, you don’t need it.

That said, whey protein is useful when:

You’re in a rush and need a quick 25-30g hit
You struggle to eat enough whole food protein
You want a low-calorie, high-protein snack (a shake is about 120 calories for 25g protein)

Casein protein before bed is a reasonable choice if your evening meal is low in protein. Plant-based protein blends (pea + rice) are a solid alternative for those avoiding dairy.

We’ll be covering supplement recommendations in more detail soon — keep an eye on the supplements section for evidence-based guidance.

Key Takeaways

Minimum for lifters: 1.6g protein per kg of body weight per day
Optimal range: 1.6-2.2g/kg, depending on your goals and whether you’re in a deficit
Spread it out: 3-5 meals with 25-40g each beats one massive protein hit
Whole foods first: supplements are a convenience, not a requirement
Variety matters: especially for plant-based eaters, mix your sources

Use the macro calculator to find your exact daily protein and macro targets, then start building meals around those numbers.

References

Morton RW, et al. “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.” British Journal of Sports Medicine, 2018.
Schoenfeld BJ, Aragon AA. “How much protein can the body use in a single meal for muscle-building?” Journal of the International Society of Sports Nutrition, 2018.
Stokes T, et al. “Recent perspectives regarding the role of dietary protein for the promotion of muscle hypertrophy with resistance exercise training.” Nutrients, 2018.