Research
Macro partitioning
Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.
Aim for 1.6 grams of protein per kilogram of body weight every day. If you weigh 70kg, that is 112g of protein daily. You can go up to 2.2 g/kg (154g) if you are a bodybuilder or have specific needs, but going beyond that likely provides no additional muscle-building benefit.
StrongSupportsVERY_HIGH confidence
The collective body of evidence indicates that total daily protein intake for the goal of maximizing resistance training-induced gains in muscle mass and strength is approximately 1.6 g/kg, at least in non-dieting (eucaloric or hypercaloric) conditions.
Why this rating
Based on systematic reviews and meta-analyses cited (Morton et al., Bandegan et al.).
Source
How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution
Brad J. Schöenfeld et al. · Journal of the International Society of Sports Nutrition · 2018
narrative_reviewCited 113×
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