How much protein per day to make progress?

Protein is the engine of progress: it repairs and builds muscle after training. But how much do you really need? Here's the honest answer, no marketing.

The consensus range

For an active person looking to build muscle, research agrees on 1.6 to 2.2 g of protein per kilo of body weight per day.

For a 75 kg athlete, that's 120 to 165 g of protein daily, spread across the day.

Why spread it out?

The body uses protein better in regular doses than all at once. The ideal:

• 20 to 40 g per serving
• 3 to 4 servings a day
• one serving after training, when muscle is most receptive

Protein synthesis is stimulated at every meal. Four moderate servings beat one huge one.

Food or supplements?

Food first: eggs, chicken, fish, legumes, dairy. Whey steps in when the target is hard to hit — on waking, after a session, or on the go. It's a supplement, not a substitute.

The takeaway

Aim for 1.6 to 2.2 g/kg/day, split across servings, prioritising real food and topping up with quality whey when useful. Consistency beats perfection.