How Much Protein Do You Need Per Day?
Exact daily protein targets for fat loss, muscle gain and maintenance.
How Much Protein Do You Need Per Day?
The numbers
| Goal | Protein (g per kg bodyweight) |
|---|---|
| Sedentary | 0.8-1.0 |
| Fat loss | 1.8-2.2 |
| Muscle gain | 1.6-2.0 |
| Maintenance | 1.4-1.6 |
Run your own number with the protein calculator and fit it into your macros.
Distribution
Split into 3-5 meals of 25-40 g each. Total daily intake matters most; timing is a small optimisation.
By Khalid Namra — founder of MKFIT and CEO of Namra Tech.