How Much Protein Do You Really Need? A Science-Backed Guide
For years, gym lore has repeated '1 gram of protein per pound of bodyweight' as gospel. But when we look at the actual research — meta-analyses spanning thousands of subjects — the picture becomes clearer, more nuanced, and honestly, more practical.
What the meta-analyses say
The landmark 2018 Morton et al. meta-analysis (49 studies, 1,863 participants) concluded that muscle protein synthesis plateaus at approximately 1.6 g/kg/day for most trained individuals in a calorie surplus. For those in a deficit, higher intakes (up to 2.4 g/kg) preserve lean mass more effectively.
“There is no additional benefit from consuming >1.6 g/kg/day for muscle hypertrophy in trained individuals eating at maintenance.”
Practical daily targets
For a 75 kg lifter, that translates to ~120 g of protein per day for growth, and up to ~180 g when dieting hard. Spread across 4-5 meals of 25-40 g each.
Whey vs. whole food?
Whole food is baseline. Whey fills gaps when appetite, convenience, or timing (like post-workout) matter. Both work. Chase total daily intake first.
Is more protein always better?
No. Beyond ~2.4 g/kg there's no measurable hypertrophy benefit, and it displaces carbs/fats you need for performance.
Do I need protein immediately post-workout?
The 'anabolic window' is 4-6 hours wide, not 30 minutes. Just hit your daily total.
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