Protein for Gym Beginners: Where to Start
New gym-goers should aim for about 1.4-1.8 g of protein per kg of body weight per day to support their first muscle gains without overcomplicating things. A 70 kg (154 lb)…
Calculate Your Protein IntakeIn your first months of training, muscle is gained readily, so a moderate and consistent protein intake is enough to see clear progress. There is no need for elaborate supplement stacks; a solid daily target from real food does the job.
Get into the habit of building each meal around a protein source and, if convenient, having a shake after training. As you get stronger and train harder, you can nudge intake toward the muscle-building range of 1.6-2.2 g/kg.
- Beginner target: 1.4-1.8 g/kg per day
- Early gains come easily with consistent protein
- Build each meal around a protein source
- Progress toward 1.6-2.2 g/kg as you advance
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.