Protein is the most important building block for muscle, satiety and recovery — but how much do you actually need? It depends on your weight and goal. This guide shows exactly how many grams a day fit you, where to get it, and how to spread it across the day for best absorption.
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The amount is measured in grams of protein per kg of body weight:
- Maintenance / general fitness: 1.4-1.6 g/kg
- Building muscle: 1.6-2.2 g/kg
- Cutting (calorie deficit): up to 2.2 g/kg — high protein protects muscle as fat drops
For example, a 75 kg person building muscle needs about 135-165 g of protein per day.
From food or powder?
You can hit the target from food alone — chicken, eggs, fish, legumes and dairy. But when the target is high (above 130-140 g), it's hard to eat that much protein without going over on calories. That's where protein powder comes in: one scoop gives 25 g of quality protein in ~120 calories, no cooking.
Timing & spreading across the day
The research is clear: spreading across 3-4 meals beats one huge dose. The body uses ~25-40 g of protein for muscle-building per meal. Post-workout is a good window for a protein serving, but your daily total matters far more than exact timing.
The best protein sources
Chicken breast (31 g/100g), tuna, eggs, cottage cheese and skyr, lentils and tofu. For vegans — combining legumes + grains, or a vegan protein powder (pea/rice), closes the gap easily.
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How much protein in one meal?
About 25-40 g for best absorption. Beyond that the body still uses it, but spreading across meals is more effective.
Is too much protein harmful?
For healthy people, up to ~2.2 g/kg is safe. With existing kidney issues, consult a doctor.
Do I need protein powder?
Not required. It's simply the cheapest, most convenient way to top up protein when your target is high.