Protein for Strength Training: Optimal Daily Intake
For strength training, aim for 1.6-2.2 g of protein per kg of body weight per day, the range most consistently linked to gains in muscle and strength. An 85 kg (187 lb) lifter…
Calculate Your Protein IntakeLifting weights is the signal that tells your body to build muscle; protein supplies the raw material. Meeting the 1.6-2.2 g/kg range while training progressively is what drives the adaptation, and pushing intake much higher yields diminishing returns.
Spread protein across three or four meals of 30-45 g so muscle protein synthesis stays elevated between sessions. Rest, adequate calories and consistent training matter just as much as hitting your daily protein target.
- Daily target: 1.6-2.2 g/kg
- 30-45 g per meal across 3-4 meals
- Train progressively to actually use the protein
- Do not neglect total calories, sleep and 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.