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 of body weight per day prevents deficiencies, but is not enough to actively maintain your muscle mass. Many studies combined point to 1.2 to 1.6 grams per kilogram as a better target. For someone weighing 75 kg, that is roughly 90 to 120 grams per day.
Combine your higher protein intake with strength training, because simply eating more protein on its own has a noticeably smaller effect. Spreading your intake throughout the day also helps: eating protein across several meals works better than consuming it all at once. Calcium and vitamin D contribute as well, especially as you get older.
Within these amounts, higher protein intake is not harmful to your kidneys or bones in healthy adults. Do you already have a kidney condition? If so, ask a doctor or dietitian for personal advice.
Based on many studies combined and analyses pooling results from multiple studies. The recommendation of 1.2 to 1.6 g/kg/day has moderately strong support. The combination of protein with strength training has the strongest support.
When is the best time to eat protein for your muscles?
Distribution throughout the day matters most: eat a portion of 20-40 g of protein every 3 to 4 hours, and the precise timing around your workout is a secondary concern.
How much protein can your body use in a single meal?
Your body can use more than 20-25 grams of protein per meal, especially when that protein is combined with carbohydrates and fats. Spread your intake across four meals of approximately 0.4 grams per kilogram of body weight for the best results.
Does the type of protein you eat matter for muscle building?
The type of protein matters per meal for muscle building, but over the long term with resistance training, the difference between soy and animal protein is not demonstrable. With smart combinations and a sufficient total amount, plant-based protein can work just as well.
How much cardio do I really need per week?
For a healthy adult, 150 minutes of moderate cardio per week is the well-supported minimum, supplemented by two strength-training sessions; if you want to maintain your weight, you are better off aiming for 225-420 minutes per week.
Does extra protein help with losing weight without losing muscle?
Extra protein helps preserve muscle mass while losing weight, but works best in combination with strength training. Aim for 1.2 to 1.6 grams per kilogram of body weight per day if you are not an elite athlete, or 1.6 to 2.4 grams if you are, and always combine it with training.
Do you live longer by eating less protein, or more?
The ideal protein level differs by stage of life: in middle age less appears to be better, while after the age of 65 getting enough protein is protective. What is clear: choose plant-based protein sources as much as possible and limit processed red meat.