Protein for Muscle Recovery: How Much to Repair
To recover well from hard training, most active people need 1.6-2.2 g of protein per kg of body weight per day, spread evenly across meals. A 75 kg (165 lb) person targets roughly…
Calculate Your Protein IntakeRecovery is when adaptation actually happens, and protein supplies the amino acids that rebuild damaged muscle. Meeting a higher daily target and distributing it across meals keeps repair steady, while chronically low intake leaves you sore and under-recovered.
Combine adequate protein with enough total calories, carbohydrate to refill glycogen, and quality sleep. Protein alone cannot fix recovery if you are under-eating overall or short on rest.
- Recovery target: 1.6-2.2 g/kg per day
- Distribute evenly across 3-4 meals
- Refill glycogen with carbohydrate too
- Sleep and total calories are part of recovery
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
To build muscle, aim for roughly 1.6g to 2.2g of protein per kilogram of body weight daily, combined with resistance training and a slight calorie surplus.