How Much Protein You Really Need

Why Is Protein So Important?

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.

How Much Protein Do You Need Per Day?

Daily protein needs range from 0.8 to 2.4 g per kilogram of body weight, depending on 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.

Does Your Goal Change How Much Protein You Need?

Yes, protein needs change significantly depending on your goal. Sports science recommends different amounts:

• 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 (1.6-2.4 g/kg) to preserve muscle mass during a diet. A study by Mettler et al. (2010) shows that around 2.3 instead of 1.0 g/kg of protein during a short deficit significantly reduces the loss of lean body mass.
• 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

A woman weighing 65kg who trains more than 5 hours a week needs approximately 80-130g of protein daily (1.2-2.0 g/kg). That corresponds to roughly:

• 3 meals with 25-45g of protein each
• Or 4 smaller meals with 20-35g each

How Should You Distribute Protein Throughout the Day?

Aim for 20 to 40 g of protein per meal, spread across 3 to 4 meals per 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.

Is Plant-Based Protein as Good as Animal Protein?

Yes, with adequate total intake and a combination of different sources, plant-based protein is equivalent for muscle building. More recent research paints a more nuanced picture than previously assumed:

A study by Hevia-Larrain et al. (2021) in the Sports Medicine Journal compared plant-based and animal protein during resistance training. Result: With the same high protein intake (around 1.6 g/kg), there were no differences.

Requirements for plant-based protein:

• Sufficient total amount (possibly somewhat more; not yet settled according to the Swiss Society for Nutrition)
• Combination of different sources for a complete amino acid profile
• Adequate leucine per meal, around 1 to 3 g (ISSN, 2017), achievable by combining protein powder with leucine-rich foods such as lentils, soy, or oats

bunaroba Protein Powder provides 12 g of dietary fibre per 100 g, hemp protein 21 g. Whey provides 0 g. 87% of adults in Switzerland do not reach the recommended 30 g per day.

When Should You Eat Protein Around Training?

Timing is less important than total daily intake. 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
• Pre- and post-workout meals should be no more than about 3 to 4 hours apart (Aragon and Schoenfeld, 2013)

Can You Eat Too Much Protein?

In healthy individuals, studies have shown no harm from high protein intake; according to the DGE, whether a very high long-term intake affects kidney markers has not yet been conclusively settled. A study by Antonio et al. (2016) examined subjects who consumed an average of 3.3g/kg of protein for around 6 months (in a one-year study), 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. DOI: 10.1136/bjsports-2017-097608
• Mamerow MM et al. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. Journal of Nutrition. DOI: 10.3945/jn.113.185280
• Hevia-Larrain V et al. (2021). High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations. Sports Medicine. DOI: 10.1007/s40279-021-01434-9
• 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. DOI: 10.1186/1550-2783-10-53
• Hector AJ, Phillips SM (2018). Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance. International Journal of Sport Nutrition and Exercise Metabolism. DOI: 10.1123/ijsnem.2017-0273
• Mettler S et al. (2010). Increased Protein Intake Reduces Lean Body Mass Loss during Weight Loss in Athletes. Medicine & Science in Sports & Exercise. DOI: 10.1249/MSS.0b013e3181b2ef8e
• Jäger R et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition. DOI: 10.1186/s12970-017-0177-8
• Aragon AA, Schoenfeld BJ (2013). Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition. DOI: 10.1186/1550-2783-10-5
• Antonio J et al. (2016). A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. Journal of Nutrition and Metabolism. DOI: 10.1155/2016/9104792
• Thomas DT, Erdman KA, Burke LM (2016). Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise. DOI: 10.1249/MSS.0000000000000852
• von Blumenthal F et al. (2025). Dietary fibre intake in the adult Swiss population: a comprehensive analysis of timing and sources. Journal of Nutritional Science. DOI: 10.1017/jns.2025.6
• DGE (2020). Position paper on protein intake in sport (in German). dge.de
• DGE. Guideline on protein (in German). dge.de
• SGE (2022). Fact sheet on vegan nutrition (in German). sge-ssn.ch