How Much Protein Per Day by Goal (Evidence-Based Ranges)
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The WHO recommends 0.8 g/kg for sedentary adults. If you train, recent data points to 1.6-2.2 g/kg for hypertrophy and up to 2.4 g/kg when cutting.
The question isn't 'how much protein,' but 'how much protein for what goal.' Recommendations range from 0.8 g/kg (WHO, survival) to 2.4 g/kg (athletes in a deficit).
What each organization recommends
- WHO: 0.83 g/kg to prevent deficiency (floor, not optimal).
- EFSA: 0.8 g/kg as the reference intake for healthy adults.
- ACSM: 1.2-1.7 g/kg for athletes.
- ISSN (2017): 1.4-2.0 g/kg for active people, up to 2.2 g/kg for hypertrophy.
What recent research says
Morton et al. 2018 (meta-analysis of 49 studies) concludes that muscle protein synthesis plateaus around 1.62 g/kg in trained subjects. Schoenfeld and Aragon 2022 confirm that 1.6 g/kg covers the curve for most lifters. Beyond that, the benefits are marginal, but the safety margin is useful in a deficit.
Practical recommendations
| Goal | g/kg body weight | Example 75 kg |
|---|---|---|
| Healthy sedentary | 0.8-1.2 | 60-90 g |
| Active maintenance | 1.4-1.8 | 105-135 g |
| Hypertrophy / strength | 1.6-2.2 | 120-165 g |
| Cutting (deficit) | 2.0-2.4 | 150-180 g |
| Elite competition athlete | 2.2-2.8 | 165-210 g |
Is it safe to eat a lot of protein?
For people with healthy kidney function, intakes up to 3 g/kg for years are safe (Antonio et al. 2016). If you have nephropathy, check with your doctor before exceeding 1.0 g/kg.
About this guide
- Last reviewed
- . We review content at least once a year, and sooner if relevant literature comes out. Update policy.
- How it is verified
- We prioritize meta-analyses, systematic reviews and official positions (ISSN, ACSM, EFSA, WHO, Cochrane). Full methodology · topic: Proteína.
- Conflicts of interest
- Some product links are affiliate links from Amazon España and earn us a small commission at no extra cost to you. How we fund the project.
- Medical disclaimer
- Educational content. Does not replace consultation with a healthcare professional. More detail.
Spotted an error in a formula or recommendation? Email us at jesus.narvaez.tames@hotmail.com. Corrections are published as an updated note on the guide.
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