Protein, explained
For people who train, about 0.25 to 0.4 g per kg of body weight at each meal: roughly 20 to 40 g for most adults, spread over three or four meals every 3 to 4 hours. That's the International Society of Sports Nutrition's guide; older adults may need the top of the range.
The food log and your protein target are free · general guidance for healthy adults
The ISSN's 0.25 g per kg per meal, and the 0.4 g per kg that a 2018 review suggests to get the most from each meal (Schoenfeld & Aragon 2018).
| Body weight | At 0.25 g/kg | At 0.4 g/kg |
|---|---|---|
| 55 kg · 121 lb | 14 g | 22 g |
| 70 kg · 154 lb | 18 g | 28 g |
| 85 kg · 187 lb | 21 g | 34 g |
| 100 kg · 220 lb | 25 g | 40 g |
Four meals at 0.4 g per kg add up to 1.6 g per kg a day, inside the ISSN's 1.4 to 2.0 g per kg for most people who exercise. Want your daily total? Try the protein calculator.
Muscle protein building rises after each protein meal, then settles, so how you split the day's protein matters as well as the total.
The ISSN advises spreading protein doses evenly through the day, every 3 to 4 hours. In one study, 20 g every 3 hours after a workout raised muscle protein building over 12 hours more than 10 g every 90 minutes or 40 g every 6 hours. Areta 2013.
The ISSN's per-meal figures are for high-quality protein with all the essential amino acids, about 0.7 to 3 g of leucine a dose. Meat, fish, eggs, dairy and soy all fit.
The ISSN notes that 30 to 40 g of casein, a milk protein, before sleep raises muscle protein building overnight.
Is there a limit?
The old idea that the body can only use about 20 to 30 g at once doesn't hold up. It's more that each meal gives less extra the bigger it gets.
After exercise, 100 g of protein gave a bigger response that lasted more than 12 hours, against 25 g. Trommelen 2023.
To make the most of each meal, a review suggests about 0.4 g per kg at four or more meals, and up to about 0.55 g per kg if you eat more protein a day. Schoenfeld & Aragon 2018.
Muscle building levelled off at about 0.24 g per kg in men around 22, but about 0.40 g per kg in men around 71. Moore 2015.
Your protein, meal by meal, on the Eat tab, with nothing to sign in to.
Suggested from your weight and goal: 1.6 g per kg to maintain, 1.8 to build muscle, 2.0 while losing fat. Free
Each meal shows its calories over its protein, carbs and fat, so a light breakfast stands out. Free
On training and game days: about 0.3 g per kg at each meal, as four meals or snacks 3 to 5 hours apart, with some after training. Athlete mode
Fuelling suggests 0.25 to 0.4 g per kg of protein with carbs within 2 hours of a long or hard session. Pro
For many adults, yes: it's inside the ISSN's 20 to 40 g per serving and at or above 0.25 g per kg up to 120 kg. If you're older, larger, or aiming for the most muscle, 0.4 g per kg per meal can be more.
Yes. A larger dose is still used; it just works over a longer time (Trommelen 2023). Spreading protein over three or four meals is still the simplest way to reach the day's total.
Three or four is a good fit for most days, every 3 to 4 hours (ISSN). Four meals at 0.4 g per kg reach 1.6 g per kg a day.
No. Meat, fish, eggs, dairy, beans, lentils and tofu all count. A shake is only a convenience on busy days.
It's general wellness guidance for healthy adults. If you have kidney disease or another medical condition, or you're pregnant or breastfeeding, ask your doctor or a registered dietitian how much protein is right for you. Under 18, Fullday uses 1.2 g per kg a day, from food first.
Next: work out your daily total with the protein calculator, or see the Eat page.
Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. doi.org/10.1186/s12970-017-0177-8
Schoenfeld BJ, Aragon AA (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10. doi.org/10.1186/s12970-018-0215-1
Moore DR, Churchward-Venne TA, Witard O, et al. (2015). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. Journals of Gerontology: Series A, 70(1), 57–62. doi.org/10.1093/gerona/glu103
Areta JL, Burke LM, Ross ML, et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. Journal of Physiology, 591(9), 2319–2331. doi.org/10.1113/jphysiol.2012.244897
Trommelen J, van Lieshout GAA, Nyakayiru J, et al. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports Medicine, 4(12), 101324. doi.org/10.1016/j.xcrm.2023.101324
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