Quick answer
Sports-nutrition sources commonly cite roughly 1.6-2.2 grams of protein per kilogram of body weight daily for adults doing regular resistance training. Benefits from added protein tend to plateau around 1.6g/kg/day for many people, with some contexts justifying the upper end. Food remains the foundation; individual needs vary with age and training history.
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1.6-2.2 g/kg/day is a commonly cited range for people doing regular resistance training.
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A major meta-analysis found muscle and strength gains from added protein tended to plateau near 1.6 g/kg/day.
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Higher figures in the range may suit specific contexts, such as dieting or higher training volumes.
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Whole foods can meet this target; a powder is a convenience option, not a requirement.
How do you calculate a protein-per-kg target?
Multiply your body weight in kilograms by a value between 1.6 and 2.2. An 80-kilogram person training with weights several times a week would land on a broad range of roughly 128-176 grams of protein a day. Where you sit inside that range is a personal decision, not a fixed rule.
This is a practical planning range rather than a medical prescription. People with kidney disease, other health conditions, or unusual dietary patterns should get individual guidance from a doctor or registered dietitian rather than applying a generic calculation.
What does the research say about the top of this range?
A widely cited systematic review and meta-analysis of resistance-training studies found that dietary protein supplementation significantly improved gains in muscle mass and strength, but that total protein intakes beyond about 1.62 grams per kilogram per day did not produce further measurable gains in fat-free mass on average across the pooled data.
That does not mean 1.6 g/kg is a hard ceiling for every person. The same research found protein supplementation was more effective in people with more resistance-training experience and less effective as age increased, which is part of why sports-nutrition guidance is usually expressed as a range rather than one number.
Does eating well above your target help further?
Once your daily protein target is being met consistently, adding more protein on top does not reliably translate into extra muscle by itself. Training stimulus, total energy intake, sleep and consistency over time remain the larger drivers of progress.
People in a calorie deficit, older adults, or those training at very high volumes are sometimes advised toward the upper end of the range to help protect lean mass, which is one reason 2.2 g/kg still appears in sports-nutrition guidance rather than being dismissed outright.
Do you need a protein powder to hit the number?
No. Meat, fish, eggs, dairy, legumes and other whole foods can meet this range for most people. A powder is a convenient, measurable way to close a gap when meals, appetite, budget or timing make it harder to reach your daily total, not a mandatory addition.
People also ask
Frequently asked questions
Is 2.2 g/kg of protein too much?
For most healthy adults training regularly, 2.2 g/kg sits within commonly cited sports-nutrition ranges rather than being excessive. People with kidney disease or other relevant health conditions should get individual advice before targeting the upper end.
Do older adults need more protein per kilogram?
Age can reduce how efficiently the body uses a given amount of protein for muscle building, which is one reason some guidance nudges older adults toward the higher end of typical ranges. Individual health status still matters, so tailored advice is useful.
Does body fat percentage change how you calculate protein needs?
Protein recommendations are sometimes adjusted toward lean body mass rather than total body weight for people with higher body fat percentages, since metabolically active tissue is the main driver of protein needs. A dietitian can help refine this for your situation.
Evidence and further reading
This guide provides general education, not diagnosis or individual medical advice. Follow product labels and speak with an appropriately qualified health professional when you are pregnant, nursing, taking medication or managing a health condition.
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