How much protein do vegetarians need?

Vegetarians need the same amount of protein as anyone else for their weight, activity level and goal — the difference is sourcing it from foods like paneer, lentils, tofu, Greek yogurt, eggs and dairy instead of meat. Combining a few plant sources across the day (e.g. lentils with rice or dal with paneer) covers the full range of essential amino acids.

Is 1 gram of protein per pound of body weight the right target?

1g per pound of body weight (about 2.2g per kilogram) sits at the high end of the evidence-based range and works well for lean, heavily-training individuals. Most people — including those simply maintaining muscle or losing fat — do just as well with 0.7g to 1g per pound (1.6g to 2.2g per kg).

Protein for Bodybuilding: How Much to Build Mass

Bodybuilders typically eat 1.6-2.2 g of protein per kg of body weight per day, and up to 2.4 g/kg when cutting for a show. For a 90 kg (198 lb) bodybuilder that is around 145-200…

Calculate Your Protein Intake

Muscle protein synthesis is maximised by both adequate total protein and a resistance-training stimulus. Going far beyond 2.2 g/kg rarely adds muscle faster, but a slightly higher intake during a cut helps protect hard-earned mass while calories are low.

Distribution is a genuine lever for bodybuilders: four to five meals of 30-50 g each keep muscle protein synthesis elevated throughout the day. Anchor most meals around lean meat, fish, eggs and dairy, and use whey or a plant blend around training to hit your numbers.

Off-season growth: 1.6-2.2 g/kg per day
Contest prep or cut: up to 2.4 g/kg to spare muscle
4-5 meals of 30-50 g spread across the day
Progressive resistance training is required to use the protein

Quick Reference

General health (sedentary): 0.8–1.0 g/kg body weight
Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
Muscle gain: 1.8–2.5 g/kg depending on training experience
Athletic performance: 2.0–3.1 g/kg
Spread intake across 4–5 meals of 25–40g each for best results

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Frequently Asked Questions

Yes. Adults over 60 typically need more protein than younger adults — often 1.2g to 1.6g per kilogram of body weight — to help offset age-related muscle loss (sarcopenia) and maintain strength and bone health.

Protein for Bodybuilding: How Much to Build Mass

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