Is 200 g of protein a day too much?

Not for most trained athletes. For anyone over about 90 kg (200 lb), 200 g falls inside the evidence-backed 1.6 to 2.2 g/kg range. Studies in resistance-trained subjects at 3.3+ g/kg found no harmful effects on kidney or liver markers in healthy adults. Those with kidney disease should consult a physician first.

How much protein should I eat to lose fat?

Aim for 2.0 to 2.4 g/kg (0.9 to 1.1 g/lb) while in a calorie deficit. Higher protein preserves lean mass, increases satiety, and has the highest thermic effect of any macronutrient.

Does protein timing around workouts matter?

Far less than total daily intake. The post-workout anabolic window spans several hours rather than 30 minutes. Hit your daily target and spread it across 3 to 5 meals; timing is a refinement, not a requirement.

Should I calculate protein from total weight or lean body mass?

Total body weight works for most people. If you carry significant body fat (over roughly 25 to 30%), calculating from goal weight or lean mass avoids overshooting. The calculator handles this adjustment for you.

Do endurance and HYROX athletes need less protein than lifters?

They need 1.4 to 1.8 g/kg, less than a bodybuilder in a cutting phase but more than most consume. High training volumes increase amino acid oxidation and muscle repair demands.

Can I only absorb 30 g of protein per meal?

No. Your body absorbs virtually all the protein you eat. The myth confuses absorption with the per-meal ceiling for stimulating muscle protein synthesis. Larger doses are still used; digestion simply slows. Nothing is wasted.

Is plant protein as effective as whey or meat?

It can be with adjustments. Plant proteins are typically lower in leucine and digestibility, so aim for roughly 20 to 30 percent more total protein or combine sources such as rice and pea to match animal protein amino acid profiles.

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Protein Requirements Calculator

Calculate your exact daily protein needs based on your goals

Body Weight

Unit

Primary Goal

Activity Level

How Much Protein Do You Need Per Day?

Most active adults need 1.6 to 2.2 grams of protein per kilogram of body weight per day (0.7 to 1.0 g per pound). That is roughly double the RDA of 0.8 g/kg, which is a minimum to prevent deficiency, not a target for performance. Athletes in a fat-loss phase should aim for the higher end (2.0 to 2.4 g/kg) to preserve lean mass in a calorie deficit.

Example: a 180 lb (82 kg) lifter aiming to build muscle needs roughly 130 to 180 g of protein per day. The calculator above gives you your exact number based on body weight, goal, and training volume.

Daily Protein Targets by Goal

Goal	g per kg	g per lb	180 lb example
Sedentary (RDA minimum)	0.8	0.36	65 g
General fitness	1.2–1.6	0.55–0.7	100–130 g
Muscle gain	1.6–2.2	0.7–1.0	130–180 g
Fat loss (preserve muscle)	2.0–2.4	0.9–1.1	160–195 g
Endurance / HYROX athletes	1.4–1.8	0.65–0.8	115–145 g
Athletes 40+ (anabolic resistance)	1.8–2.2	0.8–1.0	145–180 g

What the Research Actually Says

These targets are not gym-bro folklore. They come from the strongest evidence available on protein and training:

→The 1.6 g/kg plateau. A 2018 meta-analysis of 49 randomized trials (1,863 participants) found protein supplementation significantly increased strength and lean mass gains from resistance training, with benefits plateauing around 1.6 g/kg/day and an upper confidence limit of 2.2 g/kg. Morton et al., British Journal of Sports Medicine, 2018. PubMed 28698222
→ISSN Position Stand. The International Society of Sports Nutrition recommends 1.4 to 2.0 g/kg/day for building and maintaining muscle in exercising individuals. Jäger et al., JISSN, 2017. PubMed 28642676
→Higher protein protects muscle in a deficit. In a controlled trial, subjects eating 2.4 g/kg during a 40% calorie deficit gained lean mass while losing fat; the 1.2 g/kg group only maintained. Longland et al., AJCN, 2016. PubMed 26817506
→Healthy kidneys are not harmed by high protein. A 2018 meta-analysis of 28 trials found protein intakes above 1.5 g/kg/day did not adversely affect kidney function in healthy adults. Devries et al., Journal of Nutrition, 2018. PubMed 30383278

Per-Meal Protein: Does Distribution Matter?

Total daily intake matters most, but distribution helps. Research on maximizing muscle protein synthesis suggests roughly 0.4 g/kg per meal across about 4 meals (Schoenfeld & Aragon, JISSN, 2018. PubMed 29497353). For a 180 lb athlete, that is about 33 g of protein per meal, four times per day. Older athletes need more per sitting: around 0.40 g/kg per meal versus 0.24 g/kg in younger adults to trigger the same synthesis response (Moore et al., J Gerontol, 2015. PubMed 25056502).

This calculator and guide are for educational purposes only and are not medical or dietetic advice. Protein needs vary with health conditions; consult a physician or registered dietitian before making major dietary changes, especially with kidney or liver conditions. See our Editorial Policy for how we source research.

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