Protein and Intermittent Fasting: Hitting Your Target
Intermittent fasting does not change how much protein you need, about 1.6-2.2 g per kg per day for muscle, but it compresses it into a shorter eating window. A 75 kg (165 lb)…
Calculate Your Protein IntakeThe challenge with fasting is fitting the same protein into fewer meals, which can mean two to three larger feedings of 40-60 g each. Because each meal is bigger, distribution across the day matters less, but hitting your total becomes the main task.
Break your fast with a substantial protein-rich meal, and plan the eating window so at least two or three good protein doses fit comfortably. If you train while fasted, aim to eat soon after finishing.
- Total need is unchanged: about 1.6-2.2 g/kg
- Fit it into 2-3 larger meals of 40-60 g
- Break the fast with a protein-rich meal
- Eat soon after fasted training
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
Most people do best aiming for 25g to 40g of protein per meal, spread across 3-4 meals a day. This keeps muscle protein synthesis elevated throughout the day rather than concentrating intake into a single large meal.