How Much Protein Do You Actually Need?
The answer depends almost entirely on your goal and activity level. The old RDA of 0.8g per kg of bodyweight was designed to prevent deficiency: not to optimise body composition. For anyone who exercises or has specific physique goals, the science points to much higher intakes.
A comprehensive meta-analysis published in the British Journal of Sports Medicine (Morton et al., 2018) found that protein intakes above 1.62g/kg per day provided no additional benefit for muscle gains in resistance-trained individuals. However, for those in a caloric deficit, intakes of 2.0–2.4g/kg are needed to preserve lean mass while fat is being lost.
Protein During Fat Loss: Why More Is Better
When you eat in a caloric deficit, your body can break down muscle tissue for energy: a process called muscle catabolism. Eating significantly more protein than usual is the primary nutritional tool for preventing this. The mechanism is straightforward: with ample amino acids available, the body has less need to source them from muscle breakdown.
High protein also increases satiety. Protein is more filling per calorie than carbohydrates or fat, which means hitting a higher protein target naturally reduces hunger and makes the deficit easier to sustain.
Protein Timing: Does It Matter?
Total daily protein intake matters most. However, distribution throughout the day does make a meaningful difference. Each meal that contains 20–40g of high-quality protein triggers a full muscle protein synthesis response. Eating 160g of protein in one meal is far less effective than spreading the same amount across four meals.
Post-workout protein within a 2-hour window is beneficial, but the "anabolic window" is much wider than once believed. If you hit your daily target with evenly distributed meals, the timing of any individual serving is a minor variable.
Frequently Asked Questions
How much protein do I need per day?
Protein needs vary by goal. For general health, 0.8g per kg of bodyweight is the minimum. For fat loss while preserving muscle, 2.0–2.4g/kg is recommended. For building muscle, 1.8–2.2g/kg is optimal. Active individuals always need more than sedentary ones.
Can you eat too much protein?
For healthy adults, consuming up to 2.5g of protein per kg of bodyweight appears safe. Excessive protein above this level simply gets used for energy rather than muscle synthesis, and may strain kidneys in people with pre-existing kidney disease. There is no benefit to going above 2.5g/kg.
What are the best protein sources?
High-quality protein sources include chicken breast (31g/100g), salmon (25g/100g), eggs (6g each), Greek yoghurt (10g/100g), cottage cheese (11g/100g), tofu (8g/100g), and legumes (7–9g/100g). Animal sources are typically more bioavailable but plant sources can fully meet needs with variety.
Does protein intake timing matter?
Distributing protein evenly across 3–4 meals (rather than concentrating it in one meal) maximises muscle protein synthesis. Each meal should contain at least 20–40g of protein to stimulate a full anabolic response. Post-workout protein within 2 hours is beneficial but total daily intake matters most.