Protein for Maintaining Muscle Mass
To maintain existing muscle, 1.2-1.6 g of protein per kg of body weight per day is usually enough, more than the 0.8 g/kg minimum but less than a building phase. A 75 kg (165 lb)…
Calculate Your Protein IntakeHolding onto muscle takes less protein than building it, but noticeably more than the basic RDA, which was set only to prevent deficiency. This matters during maintenance phases, busy periods, or breaks from hard training when growth is not the goal.
Keep at least some resistance or loading stimulus in your week, even if reduced, so the muscle you have has a reason to stay. Even distribution across meals helps hold muscle protein synthesis steady day to day.
- Maintenance target: 1.2-1.6 g/kg per day
- Well above the 0.8 g/kg minimum RDA
- Keep some training stimulus to retain muscle
- Distribute protein evenly across meals
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.