How much protein do lifters actually need?
The most-cited research on protein for resistance-trained adults is the ISSN protein position stand (Jäger et al. 2017), which recommends 1.4-2.0 g/kg/day for maintenance and 2.3-3.1 g/kg/day during severe energy restriction. Most practical recommendations land in the 1.6-2.4 g/kg range as a productive window.
The calculator on this page maps that research onto specific goals:
| Goal | g/kg target | Why |
|---|---|---|
| Cut | 2.0-2.4 | Protein protects lean mass when calories are tight. Higher end during aggressive deficits. |
| Recomp | 1.8-2.2 | Building muscle while losing fat needs ample protein but not maximal. |
| Maintain | 1.6-1.8 | Maintenance needs are lower than active cuts or bulks. |
| Lean bulk | 1.6-2.0 | Surplus supports MPS naturally; protein priority is lower than in deficits. |
Add ~0.2 g/kg if you're over 50 to overcome anabolic resistance — the age-related reduction in protein-induced muscle protein synthesis.
Per-meal distribution
Once total daily protein is hit, the remaining variable is how to spread it across meals. The research consensus:
- 3-5 meals per day at 30-50g protein each maximises 24-hour muscle protein synthesis vs the same total in 1-2 large meals.
- 20-25g per meal is roughly the threshold to fully stimulate MPS in younger lifters; older lifters need 35-40g per meal to clear the same threshold (more anabolic resistance).
- Above 50g per meal, additional MPS stimulation plateaus — the body still uses the protein for other purposes (energy, gluconeogenesis), but the muscle-building return per gram declines.
Practical version: 4 meals at 30-50g protein each is the sweet spot for most lifters. 5 meals is fine. 6+ meals adds logistics without much benefit unless you're a high-volume competitive bodybuilder.
Common high-protein foods
Protein per typical serving size (approximate):
| Food | Serving | Protein (g) |
|---|---|---|
| Chicken breast (cooked) | 100g | 31g |
| Lean beef mince (5%) | 100g | 25g |
| Salmon fillet | 100g | 25g |
| Cod fillet | 100g | 23g |
| Greek yogurt (0% fat) | 170g pot | 17g |
| Cottage cheese | 100g | 11g |
| Eggs (whole) | 1 large | 6g |
| Egg whites | 100g | 11g |
| Whey protein powder | 30g scoop | 22-25g |
| Tofu (firm) | 100g | 15g |
| Tempeh | 100g | 19g |
| Lentils (cooked) | 100g | 9g |
| Black beans (cooked) | 100g | 9g |
| Chickpeas (cooked) | 100g | 9g |
| Oats (dry) | 50g | 7g |
| Quinoa (cooked) | 100g | 4g |
Protein timing
Once daily total and meal distribution are sorted, timing is mostly a refinement:
- Around training: 25-40g protein within 2 hours pre or post your session. The "anabolic window" is wider than fitness marketing claims — anything in the same calendar day around training counts.
- Before bed: 30-40g of slow-digesting protein (Greek yogurt, casein, cottage cheese) can support overnight muscle protein synthesis. Modest benefit; not transformative.
- First meal of the day: Hitting 25-40g protein early is helpful because the overnight fast leaves MPS low. Easier wins than chasing perfect post-workout windows.
Common protein mistakes
- Eyeballing portions. Most people underestimate protein intake. Weigh meats and dairy for a week to calibrate.
- Counting "high-protein" foods that aren't. Quinoa, oats, almonds, peanut butter, eggs — all real foods, but most contribute 4-7g of protein per typical serving, not the 20-30g people round to.
- Bunching protein into one or two meals. 50g + 100g = 150g protein, but the 100g meal mostly stimulates non-muscle uses. Spreading hits more MPS windows.
- Cutting protein during a bulk. Tempting because calories are easier with carb-heavy foods, but reduces muscle gain rate. Keep protein at 1.6-2.0 g/kg even in surplus.
- Skipping breakfast protein. The overnight gap leaves MPS low. A protein-light or skipped breakfast is a wasted MPS opportunity.
How Coachly handles protein
Inside the Coachly app, your protein target is set automatically during onboarding based on bodyweight, goal, age, and training selection — using the same logic as this calculator. The target appears as your daily macro alongside calories and carbs/fat. The Nutrition tab tracks how much you've hit each day and over a 7-day rolling average. The Eat tab's protein streak shows consecutive days of hitting target, which most users find more motivating than tracking individual meals.