How much protein do you need?

English guide · Ulaş Tunç Coaching

Use a starting range, not a magic number

Morton and colleagues pooled 49 trials involving 1,863 participants. Their analysis suggested that the average additional benefit for fat-free mass during resistance training levelled off around 1.6 g of protein per kg of body weight per day. That is a population estimate, not a strict individual ceiling; the upper confidence limit was about 2.2 g/kg.

Apply it to your situation

Your goal, energy intake, body size and current diet matter. A maintenance or muscle-building plan and an energy-restricted plan need not use identical targets. With substantial excess body weight, a coach or dietitian should consider whether actual weight is an appropriate basis. A medical condition can require individual dietary advice.

Make the target practical

Review what you currently eat before increasing the target. Build manageable protein servings into your meals rather than chasing a supplement number. The app calculates a starting target; it does not replace an individual assessment.

Source: Morton et al., 2018 — systematic review and meta-analysis.

This is general information, not an individual medical or dietary prescription.