Protein Target (1.6-2.2g/kg)

Hit 1.6-2.2g protein per kg bodyweight daily across 3-5 meals. The single most important nutritional target for muscle preservation, satiety, and healthy aging.

Time

Meal planning

Cost

$20-50

Equipment

Food scale (optional but helpful)

Min. Trial

4-8 weeks

Dosage & Timing

Duration

Ongoing

Frequency

Daily

Best Time

anytime

Evidence Strength

5/5 — Very Strong

Extremely strong evidence. Meta-analyses consistently show 1.6g/kg as the threshold for maximal MPS benefit. Higher end (2.2g/kg) during caloric deficit.

Overview

Consume 1.6-2.2g of protein per kg of body weight per day, distributed across 3-5 meals with at least 30-40g per meal to maximize muscle protein synthesis. This is the most impactful nutritional intervention for body composition, satiety, and aging.

How To Do It

Calculate your target

Multiply your body weight in kg by 1.6-2.2. Example: 80kg × 2.0 = 160g/day.

Plan 3-5 protein-rich meals

Aim for 30-50g protein per meal. Include a source at every meal.

Prioritize whole food sources

Meat, fish, eggs, dairy, legumes. Supplements (whey) to fill gaps.

Track for 2 weeks

Use an app to verify you're hitting targets, then transition to intuitive eating.

The Evidence

Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.

Systematic Review and Meta-analysis

High Confidence

Effect of protein supplementation on resistance training-induced gains↗

Protein supplementation augmented lean mass and strength gains with resistance training.

Primary Literature

Systematic Review and Meta-analysis:Effect of protein supplementation on resistance training-induced gains (https://pubmed.ncbi.nlm.nih.gov/28698222/)