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.
What is the best time of day 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 it matter what kind of protein I eat, or does only the total amount count?
The type of protein matters: animal proteins and well-combined plant-based sources provide more building material for muscles than collagen or single soy products. The total amount counts too, but it is not the whole story.
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 resistance training. Aim for 1.6-2.4 g per kilogram of body weight per day, and make sure to train alongside it.
Am I consuming too much protein, and is that bad for my kidneys?
For people with healthy kidneys there is little reason to worry about a generous protein intake, but anyone who has kidney disease or was born with one kidney would be wise to limit their intake and consult a dietitian.