How Much Protein You Really Need

Why Protein Matters

Protein is the fundamental building block for muscles, enzymes, hormones, and the immune system. Unlike fat, the body cannot store protein — making regular intake essential.

Recommended Daily Intake by Activity Level

Recommendations vary based on activity and goals. The figures below are based on meta-analyses and systematic reviews:

A meta-analysis by Morton et al. (2018) in the British Journal of Sports Medicine analysed 49 studies and found that 1.6g/kg of body weight is the optimal threshold for muscle building. Higher amounts showed no additional benefits.

How Your Goal Affects Protein Needs

Sports science recommends different protein amounts depending on your goal:

• Muscle building: Higher needs at the upper end of the range (1.6–2.2 g/kg). Maximum muscle protein synthesis requires adequate building blocks – a meta-analysis by Morton et al. (2018) confirms 1.6 g/kg as the optimal threshold.
• Fat loss (calorie deficit): Increased needs (1.8–2.4 g/kg) to preserve muscle mass during a diet. Studies by Helms et al. (2014) and Mettler et al. (2010) show that higher protein intake in a deficit significantly reduces muscle loss.
• Maintain weight: Standard recommendation based on activity level. The focus is on maintaining existing muscle mass and adequate nitrogen balance.

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Practical Example

An active woman weighing 65kg should consume approximately 80-105g of protein daily. That corresponds to roughly:

• 3 meals with 25-35g of protein each
• Or 4 smaller meals with 20-25g each

Protein Distribution Throughout the Day

Research shows that the distribution of protein intake matters:

A study by Mamerow et al. (2014) in the Journal of Nutrition found that an even distribution (3x 30g) stimulated muscle protein synthesis 25% more than an uneven distribution (10g-15g-65g).

Practical recommendation: 20-40g of protein per meal, spread across 3-4 meals.

Plant-Based vs. Animal Protein

For a long time, animal protein was considered superior. More recent research paints a more nuanced picture:

A study by Hevia-Larrain et al. (2021) in the Sports Medicine Journal compared plant-based and animal protein during resistance training. Result: With adequate total intake and leucine content, the outcomes for muscle building were equivalent.

Requirements for plant-based protein:

• Sufficient total amount (possibly 10-20% more)
• Combination of different sources for a complete amino acid profile
• Adequate leucine per meal — ideally 2.5g, achievable by combining protein powder with leucine-rich foods such as lentils, soy, or oats

Protein Timing Around Training

The so-called “anabolic window” is often exaggerated. A meta-analysis by Schoenfeld et al. (2013) found:

• Total daily intake is more important than timing
• A protein shake immediately after training is not strictly necessary
• Consuming protein within 4-6 hours around your workout is sufficient

Can You Eat Too Much Protein?

For healthy individuals without kidney disease, there is no evidence of harm from high protein intake. A study by Antonio et al. (2016) examined subjects who consumed 3.3g/kg of protein for over a year — with no negative effects on kidney or liver function.

Practical upper limit: Protein intake above 2.2g/kg offers no meaningful additional benefit for most people.

Conclusion

The optimal protein intake for active individuals is 1.6-2.2g/kg of body weight, distributed across 3-4 meals. Whether plant-based or animal-based is secondary when the amount and quality are sufficient. Timing is less critical than often claimed — total intake is what counts.

Learn more about why the protein source matters: Understanding Protein Quality – PDCAAS, Bioavailability & Amino Acids. Or calculate your individual needs with the Protein Calculator.

Sources:

• Morton RW et al. (2018). 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.
• Mamerow MM et al. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. Journal of Nutrition.
• Hevia-Larrain V et al. (2021). High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations. Sports Medicine.
• Schoenfeld BJ et al. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition.