Protein is the foundation of muscle mass and post-workout recovery. But exactly how much protein does your body need? The calculation depends on the type of activity, body weight, and your fitness goals.
Basic formula for calculating protein intake
Standard recommendation for athletes: 1.6–2.2 g of protein per 1 kg of body weight. For a person weighing 70 kg, that’s 112–154 g of protein per day. Average people need only 0.8–1 g/kg, but active workouts increase protein requirements by 60–180%.
Guidelines by Type of Workout
- Strength training: 2.0–2.2 g/kg — for muscle growth
- Cardio and endurance: 1.6–1.8 g/kg — for muscle recovery
- Weight loss with exercise: 2.0–2.4 g/kg — to preserve muscle mass during a calorie deficit
- Competition preparation: up to 2.8 g/kg — maximum mass retention
Protein distribution throughout the day
The body can absorb 25–30 g of protein per meal. It’s best to divide your daily intake into 4–5 servings every 3–4 hours. Be sure to consume protein within 2 hours after your workout—this is the “window of opportunity” for maximum absorption.
Best sources of protein
- Animal protein: chicken, eggs, fish, dairy products—complete amino acid profile
- Plant-based protein: legumes, nuts, seeds—requires combination for a complete profile
- Protein supplements: whey, casein, plant-based—a quick and convenient option
Remember: consuming more than 3 g/kg of protein provides no additional benefit but can put a strain on your kidneys. Stick to your calculated intake and combine it with plenty of water.
