Protein supports muscle repair and adaptation. The useful question is not a magic number, but how much you can eat consistently while meeting energy needs and keeping the rest of the diet workable.
How much protein?
Useful planning range: 1.6–2.2 g per kg bodyweight daily for many lifters.
That is roughly 128–176 g for an 80 kg lifter. The right point depends on body composition, energy intake, age, training experience, food preference, and whether the goal is gaining or retaining muscle. More is not automatically better.
| Bodyweight | 1.6 g/kg | 2.2 g/kg | | --- | ---: | ---: | | 60 kg | 96 g | 132 g | | 70 kg | 112 g | 154 g | | 80 kg | 128 g | 176 g | | 90 kg | 144 g | 198 g |
Protein timing
The “anabolic window”—eat within 30 minutes or lose your gains—is overstated. Total daily intake matters more. Spread protein across meals because it helps you reach the target and supports a sustainable eating pattern, not because a missed stopwatch window erases progress.
Protein sources
Whey, dairy, eggs, meat, fish, soy, legumes, grains, and fortified foods can all contribute. Plant proteins can support muscle gain when total intake and energy are sufficient; some people use larger servings or a protein source with a stronger essential-amino-acid profile. You do not need to combine foods in the same meal to make a protein “complete.”
Whey is convenient, not biologically mandatory. Whole foods can be more filling and provide additional nutrients; a powder can make a difficult target easier to hit.
Common questions
Can you build muscle on a vegan diet? Yes. Use a varied intake of legumes, soy, grains, nuts, seeds, and fortified products, and make the total protein target realistic.
Is too much protein bad for kidneys? Healthy people and people with kidney disease are not the same population. If you have kidney disease, abnormal kidney tests, or relevant medication, ask a clinician before changing intake.
Should you eat protein before bed? A protein-rich evening meal can be convenient, but it is optional. Total daily intake and a sustainable eating pattern matter more than a special bedtime protocol.
Protein during a calorie deficit
When calories are restricted, preserving resistance training and keeping protein consistent become more important. The higher end of the planning range may be useful for some people, but body composition, appetite, and medical context matter. Do not force-feed protein while recovery, carbohydrates, or overall food quality collapse.
The bottom line
- Use 1.6–2.2 g/kg as a planning range, not a universal minimum.
- Spread intake across meals that fit your routine.
- Prioritize foods you can afford, digest, and repeat.
- Use whey or another powder for convenience.
- Do not let timing rules distract from total intake and training.
Related reading
Applying this article
Track intake for three days, choose a sustainable range, and review body-mass trend, hunger, digestion, and training performance over several weeks. Change one nutrition variable at a time.
Limits of the evidence
Nutrition studies vary in diet quality, energy intake, training status, and adherence. Group averages are useful for planning, but they cannot predict the exact response of one person or replace advice for a medical condition.
Sources
- Protein supplementation and resistance training. Population-level dose-response evidence.
- Protein distribution and meal timing. Review of nutrient timing; not a universal meal prescription.
- International Society of Sports Nutrition position stand: protein and exercise. Practical sports-nutrition context.
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