How Much Protein Do You Need: Top Picks, Prices and What to Buy

The recommended dietary allowance for protein in the UK is 0.75g per kilogram of bodyweight per day. This figure is designed to prevent deficiency in sedentary adults. It is a floor, not an optimal target.

For people who train regularly, the research consistently points to a higher range. Exercise, particularly resistance training, increases muscle protein breakdown and raises the amount of protein needed to achieve net muscle protein synthesis. Meeting the RDA while training hard will likely leave you in a state of inadequate recovery.

A widely cited 2017 meta-analysis published in the British Journal of Sports Medicine found that protein intakes above 1.62g per kg of bodyweight per day did not produce additional gains in muscle mass. This gives a practical ceiling for most people.

The lower end of the evidence-based range for muscle building is around 1.6g per kg. Most sports nutrition guidance lands in the range of 1.6-2.2g per kg, with the higher end suited to those in aggressive caloric deficits, advanced athletes, or people over 40 where muscle protein synthesis rates naturally decline.

When cutting calories, protein requirements actually increase. Higher protein intake during a deficit helps preserve lean muscle mass, which would otherwise be broken down for fuel. Research on fat loss phases suggests intakes of 2.0-2.4g per kg, with some studies in obese populations and lean athletes going higher.

The satiety effect of protein is also directly useful during a cut. Protein is the most filling macronutrient per calorie, and higher protein diets are consistently associated with lower total caloric intake in free-feeding studies.

Start with your bodyweight in kilograms. If you are primarily training for muscle building and general fitness, multiply by 1.6 to get a minimum daily target and by 2.2 for an upper target. You do not need to hit the upper number precisely. Anywhere in that range on most days will produce good results.

A 75kg person building muscle should aim for roughly 120-165g of protein per day. At an average of 25g protein per scoop, that is between five and seven scoops equivalent from all sources combined, not just supplements.

The body can only use a limited amount of protein for muscle protein synthesis per meal. Research suggests each meal should ideally contain at least 20-40g of protein to maximally stimulate muscle protein synthesis, depending on body size and age.

Three to four protein-rich meals spread across the day is more effective than consuming the same total protein in one or two large meals. The total daily amount matters most, but distribution matters too at higher training volumes.

Complete proteins, those containing all nine essential amino acids, are more effective for muscle protein synthesis. Animal-based proteins including whey, eggs, meat and dairy are all complete. Most plant proteins are incomplete, which is why vegan athletes often need slightly more total protein or need to combine sources strategically.

Whey protein is particularly well-studied partly because it is easy to isolate and measure, and partly because its high leucine content makes it efficient at stimulating muscle protein synthesis. But the advantage over other high-quality protein sources is modest when total intake is matched.