How Much Protein Do You Actually Need? A Goal-Based Guide

Protein is the most over-discussed and under-personalised nutrient in fitness. Walk into any gym and you'll hear numbers that range from 0.8g to 3g per kilogram of body weight. All of them are "right" — for someone. The question is what's right for you, right now.

The baseline

For sedentary adults, the general recommendation sits around 0.8–1g per kilogram of body weight per day. This is enough to maintain muscle mass with minimal physical activity. It's not enough if you train regularly.

For people who lift

Resistance training creates micro-damage in muscle fibres. Protein is the raw material your body uses to repair and grow them. The evidence-based sweet spot for most people doing 3–5 sessions per week is:

1.6–2.2g per kilogram of body weight per day

Going higher — up to 2.4–3g — shows minimal additional benefit for most people once this range is met. There are exceptions (very high training volumes, cutting phases, older athletes), but chasing 3g+ without a specific reason often just adds calories.

For endurance athletes

Runners, cyclists, and swimmers have lower protein requirements than strength athletes but higher than the sedentary baseline. Aim for:

1.4–1.7g per kilogram per day

During heavy training blocks or when reducing calories, moving toward the higher end of this range helps preserve muscle and support recovery.

Timing: does it matter?

The "anabolic window" — the idea that you must consume protein immediately post-workout — is largely exaggerated. What matters more is total daily intake spread reasonably across meals. Three to four protein-rich meals per day (including a post-workout meal within 1–2 hours) is a practical and effective approach.

Protein quality and plant-based diets

Not all protein is equal in terms of amino acid profile. Animal proteins (meat, eggs, dairy) are generally "complete," meaning they contain all essential amino acids. Plant proteins often lack one or more.

For vegetarians and vegans, this doesn't mean protein goals are impossible — it means variety matters more. Combining different plant sources throughout the day (lentils, tofu, tempeh, quinoa, chickpeas, pumpkin seeds) covers the spectrum effectively.

What to actually do

1. Calculate your target: bodyweight in kg × 1.6 = your daily minimum in grams
2. Spread it across meals: aim for 25–40g per meal, 3–4 times daily
3. Track it for two weeks: most people find they're getting less than they think
4. Adjust based on results: recovery, strength progress, and body composition are your feedback signals

---

KYNETA's nutrition system calculates personalised targets based on your goal, training load, and dietary preference — including full support for vegetarian and plant-based eating. Join the waitlist.