Protein for Home Workouts: How Much You Need
Training at home still requires 1.4-2.0 g of protein per kg of body weight per day if you want to build or keep muscle. A 70 kg (154 lb) person targets roughly 100-140 g per day…
Calculate Your Protein IntakeYour muscles cannot tell the difference between a gym and a living room; what matters is that the training is challenging and progressive. Bands, dumbbells, or bodyweight progressions all create a repair demand that the same protein range supports.
You do not need special supplements to train at home. Everyday foods such as eggs, Greek yoghurt, lentils, chicken and canned fish easily cover the target, with a shake as an optional convenience.
- Daily target: 1.4-2.0 g/kg depending on intensity
- Progressive home training drives the same needs as the gym
- Everyday foods cover the target without supplements
- Bands, dumbbells and bodyweight all count
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
Enter Your Details
Get your personalized protein range in seconds
Frequently Asked Questions
Yes — after calculating your protein target, switch to the Vegan option under "Diet preference" in the results to see a sample day built entirely from plant-based sources like tofu, lentils, chickpeas, peanut butter, soy milk and plant protein powder that adds up to your target.