How much protein do I need to maintain my muscle mass?
For most healthy adults who want to maintain their muscle mass, 1.2 to 1.6 grams of protein per kilogram of body weight per day is a well-supported target, especially when combined with strength training.
The official guideline of 0.8 grams of protein per kilogram per day prevents deficiencies, but is not enough to actively maintain muscle mass. Multiple reviews conclude that 1.2 to 1.6 grams per kilogram per day is a better target1,2. For someone weighing 75 kg, that works out to roughly 90 to 120 grams of protein per day.
As we age, we naturally lose muscle mass, which increases the risk of falls and loss of independence. A higher protein intake, combined with strength training and adequate calcium and vitamin D, helps slow that process. Multiple studies in humans confirm this1,3,4.
Higher protein intake is most beneficial when combined with strength training. Simply increasing your protein intake without resistance training has a noticeably smaller effect on muscle maintenance and muscle growth5,6.
The distribution of protein throughout the day also matters. Spreading protein across multiple meals works better than consuming it all at once. The timing around your training session and the quality of the protein, meaning how complete its amino acid profile is, also contribute to a positive muscle balance5,1,7.
A higher protein intake is not harmful to the kidneys or bones of healthy adults, within these quantities1. Do you already have a kidney condition? If so, your situation falls outside what the reviewed studies covered, so consult a doctor or dietitian for advice.
Based on multiple reviews and meta-analyses (PMID 26960445, 31121843, 32646013, 19225360, 28733716, 16960159, 32824034). The recommendation of 1.2-1.6 g/kg/day is supported by moderately strong evidence. The combination of protein with strength training has the strongest evidence base.