Protein is one of the three main nutrients, alongside carbohydrate and fat. Your body uses it to build and repair tissues, including muscle. When you start strength training, you may be wondering how much you need.
What the research says
The International Society of Sports Nutrition (ISSN) published a position stand on protein and exercise. Its main points:
- Daily amount: For most exercising people, about 1.4 to 2.0 grams of protein per kilogram of body weight per day is enough to support the muscle-building process.
- Per meal: A dose of about 0.25 g of high-quality protein per kg of body weight, or an absolute dose of 20–40 g, is suggested for each meal.
- Timing: Protein is best spread across the day, roughly every 3–4 hours.
The stand also discusses higher amounts for resistance-trained people who are dieting to preserve muscle. As a beginner, you do not need that.
What it looks like in grams
| Body weight | 1.4 g/kg | 2.0 g/kg |
|---|---|---|
| 55 kg | 77 g | 110 g |
| 65 kg | 91 g | 130 g |
| 75 kg | 105 g | 150 g |
| 85 kg | 119 g | 170 g |
| 95 kg | 133 g | 190 g |
You do not need to hit a precise number. Any figure within your range is a sensible goal. If you carry a lot of extra body fat, many people use a number toward the lower end of the range, or work it out from a healthy weight instead. A dietitian can help you decide.
What 20–40 g of protein looks like
The amount of protein in foods varies by brand, so check labels. As a rough guide, a portion of these foods usually supplies a useful amount:
- Eggs, or an omelette
- A chicken breast, a portion of fish, or lean meat
- Greek yoghurt or cottage cheese
- Tofu, tempeh, beans or lentils
- Milk, and cheese in moderate amounts
Combining a few of these across three or four meals and snacks usually gets you to your goal without anything unusual. Vegetarians and vegans can reach their goals too by combining beans, lentils, tofu, soya products, nuts and grains.
A sample day
For a 70 kg person aiming for roughly 100–120 g:
| Meal | Example | Roughly |
|---|---|---|
| Breakfast | Greek yoghurt with fruit and oats | 20 g |
| Lunch | Chicken or tofu with rice and vegetables | 30–35 g |
| Snack | A glass of milk or cottage cheese | 10–15 g |
| Dinner | Fish or beans with potatoes and salad | 30 g |
| Evening | A small bowl of yoghurt, or an egg | 10 g |
These are approximate. Brands vary.
Plant-based and vegetarian options
You can reach the same range without meat. Foods that are rich in protein include:
| Food | Notes |
|---|---|
| Tofu and tempeh | Versatile and easy to add to meals |
| Lentils, chickpeas and beans | Also provide fibre |
| Eggs and dairy | For vegetarians who eat them |
| Soya milk and yoghurts | Check labels for added sugar |
| Nuts, seeds and nut butters | Higher in calories, so mind the portion |
| Oats, quinoa and wholegrain bread | Provide smaller amounts that add up |
Eating a variety of plant foods across the day helps you cover the amino acids your body needs.
Do I need protein powder?
No. You can get the protein you need from food, and we do not promote supplements on this site. Powders are simply a convenient way to add protein for some people, and they are not required for progress.
Common questions
- Does more protein build more muscle? Not necessarily. Beyond the range above, extra protein does not automatically add muscle. Training, sleep and enough total food matter just as much.
- Do I have to eat it right after a workout? Not in a strict way. Spreading protein through the day is the key point.
- Can I get enough from plants? Yes, with a variety of foods.
Frequently asked questions
Is the 1.4–2.0 g/kg range for everyone?
It is the ISSN’s suggestion for most exercising people. It is not a prescription, and your own needs may differ. A registered dietitian can give you personal advice.
Should I eat protein before bed?
The ISSN stand mentions that 30–40 g of casein protein before sleep can increase overnight muscle protein synthesis. That is not essential for a beginner.
Can I eat too much protein?
The research we cite covers how much helps people who exercise, not upper safety limits. If you have any health condition, ask a doctor before you raise your intake.
Does it need to be exact?
No. A range is fine. Aim for protein at most meals and you will probably be close.
Check with a professional if you have a health condition
If you have kidney disease or any other medical condition, are pregnant, or are following a medical diet, talk to your doctor or a registered dietitian before changing how much protein you eat.
Our calorie and macro calculator uses this 1.4–2.0 g per kg range to show your own protein figure.
This article summarises published research for healthy adults. See our disclaimer.