If your goal is to build muscle, lose fat, or simply support your training, getting the right amount of protein is essential. But how much is enough? And how do you actually calculate it?

Let’s break it down.

The Most Accurate Method

To maximise muscle gain and support fat-free mass, the gold standard is to consume:

1.6–2.2g of protein per kg of lean body mass
(That’s about 2.2–3g per kg of lean mass)

Sounds good—but here's the catch: most people don’t know their lean body mass. Estimating it requires knowing your body fat percentage, which is time-consuming, often inaccurate, and not very practical for everyday use.

A Simpler, More Practical Approach

For most people, it’s better to calculate protein needs based on total body weight. Here’s how to do it depending on your body composition:

If you're under 30% body fat:

1.6–2.2g x your bodyweight in kg
Example: A lean 80kg person needs 128–176g of protein/day

If you're over 30% body fat:

1.6g x your bodyweight in kg
Example: A 100kg person with higher body fat needs 160g of protein/day

If you're not training regularly:

For the general population or older adults not lifting weights, aim for:

1.2–1.6g x bodyweight in kg

Does Protein Intake Change Throughout the Year?

Nope.
Your protein intake stays fairly consistent all year round, regardless of whether you're cutting, bulking, or maintaining.
It’s your carbs and fats that should be adjusted based on your current goals.

Protein Timing: Spread it Out

Research shows the best approach is to distribute protein evenly across the day:

0.4–0.55g per kg per meal, over at least four meals
This helps maximise muscle protein synthesis and recovery.

Can You Have Too Much Protein?

More isn't always better. Eating above 2.2g/kg body weight doesn’t lead to extra muscle gain—and can cut into carbs and fats, which are also important for performance and recovery.

But is high protein harmful?

Myth: Too much protein damages your kidneys or liver

Wrong.
Long-term studies (e.g. Antonio et al., 2014) have looked at intakes as high as 4.4g/kg/day and found no harmful effects in healthy individuals.

Final Take

To set your protein intake:

1. Use bodyweight x 1.6–2.2g (if under 30% body fat)

2. Use bodyweight x 1.6g (if above 30% body fat)

3. Distribute protein across 4+ meals

4. Don’t stress about going over—but more isn't always better

Getting your protein right doesn’t need to be complicated. Stick to the basics, stay consistent, and the results will come.