A science-based summary of protein per kilogram by goal, distribution across meals, food sources and protein powder.
Protein is the key nutrient for muscle repair and growth. But the answer to "how much" depends on your goal and training load. Below we summarise the generally accepted ranges for active adults and practical ways to reach them.
Daily protein needs
- Sedentary adult: 0.8 g per kilogram of body weight
- Regular exerciser maintaining weight: 1.2–1.6 g/kg
- Someone who wants to build muscle: 1.6–2.2 g/kg
- Someone losing weight in a calorie deficit (to prevent muscle loss): 1.8–2.4 g/kg
For example, a 75 kg person aiming for muscle gain should take about 120–165 g of protein a day.
How to spread it across meals
Research shows that spreading protein over 3–5 meals during the day (0.3–0.4 g/kg per meal, about 25–40 g) can support muscle protein synthesis. A protein meal within 2 hours after training is useful, but the "anabolic window" is not as narrow as believed.
Protein sources in food
- 100 g chicken breast: about 31 g
- 100 g tuna (canned in water): about 25 g
- 2 eggs: about 12 g
- 200 g strained yoghurt: about 20 g
- A bowl of lentils (200 g cooked): about 18 g
- 30 g whey protein powder: about 24 g
Is protein powder necessary?
No. Protein powder is a convenient supplement; it is not needed if enough protein comes from food. If you use it, prefer plain products (little sugar and filler), reliable ones with analysis certificates.
Is too much protein harmful?
For adults with healthy kidneys, protein of around 2 g/kg is generally considered safe. People with kidney disease, liver disease or any other chronic condition must set their protein amount with their physician. Needs also differ in pregnancy and breastfeeding.
At Kaldıraç clubs our registered sports dietitian prepares a personal plan. This article is general information and does not replace medical advice.
A note for plant-based eaters
Vegan and vegetarian athletes can meet protein needs with legumes, tofu, tempeh, seitan, quinoa and nuts; but planning is needed for total amount and amino acid variety. For plant proteins it is advised to increase the amount by 10 percent and mix different sources during the day. Use B12 supplements on your physician's advice.