Protein Intake for Men: How Much Do You Need?
Most men need 0.8–1.0 g of protein per kg of body weight for general health, and 1.6–2.2 g/kg to build muscle or lose fat. For an 80 kg (176 lb) man, that is roughly 130–175 g of…
Calculate Your Protein IntakeBecause men on average carry more lean body mass, their absolute protein needs are higher than women's at the same body weight. A sedentary 80 kg man covers basic needs with 64–80 g per day, but that minimum only prevents deficiency — it is not optimal for body composition, strength or appetite control.
If you lift weights or play sports, research supports 1.6–2.2 g/kg per day. Spread it over three to four meals of 30–45 g each, keep one protein-rich meal within a few hours of training, and build your plates around lean meat, fish, eggs, dairy, legumes and tofu before reaching for supplements.
- Sedentary: 0.8–1.0 g/kg per day (64–80 g for an 80 kg man)
- Muscle gain: 1.6–2.2 g/kg per day, paired with resistance training
- Fat loss: 1.8–2.4 g/kg per day to protect muscle in a calorie deficit
- Over 50: at least 1.2 g/kg per day to counter age-related muscle loss
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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