The short answer: between 1.6 and 2.2 grams of protein per kilo of body weight per day. The long answer is more useful, because that's where most people get it wrong.
Where the number comes from
The baseline recommendation for a sedentary adult sits around 0.8 g per kilo. That's a minimum to avoid a deficiency, not a target for building muscle. As soon as you start resistance training, your needs go up noticeably.
Scientific reviews on the subject have converged on the same range for about fifteen years: 1.6 g per kilo covers the vast majority of people who train, and pushing up to 2.2 g per kilo gives you a safety margin with no added benefit demonstrated beyond that. Eating 3 g per kilo won't build you more muscle, it'll just cost you more.
The math, plain and simple
| Your weight | Low target (1.6 g/kg) | High target (2.2 g/kg) |
|---|---|---|
| 60 kg (132 lb) | 96 g | 132 g |
| 70 kg (154 lb) | 112 g | 154 g |
| 80 kg (176 lb) | 128 g | 176 g |
| 90 kg (198 lb) | 144 g | 198 g |
| 100 kg (220 lb) | 160 g | 220 g |
To convert pounds into kilos, divide by 2.2. If you have a lot of fat to lose, calculate on your target weight or your estimated lean mass instead, otherwise the number gets unrealistic.
The difference between grams of protein and grams of meat
This is mistake number one. A 200 g chicken breast does not contain 200 g of protein. It contains about 60 g. The rest is water and a bit of fat.
- Cooked chicken breast: about 31 g of protein per 100 g
- Cooked lean ground beef: about 26 g per 100 g
- Cooked ground turkey: about 27 g per 100 g
- Cooked salmon: about 25 g per 100 g
- Whole egg: about 6 g per egg
So if your target is 160 g of protein a day, that works out to roughly 500 to 550 g of cooked meat spread across the day. That's a lot more than most people estimate by eye.
Why spreading it out matters
Your body doesn't store amino acids the way it stores carbs. Taking in 150 g of protein at a single dinner is not the same as spreading it across the day.
The practical rule: aim for three to four servings of 30 to 50 g, spaced three to five hours apart. That's roughly the amount that maximizes muscle protein synthesis at each meal for most people.
It's also why breakfast is so often the weak link. A bowl of cereal is 8 g. A slice of toast with peanut butter is 10 g. You start your day in a hole you'll be trying to fill at dinner.
The three most common mistakes
1. Eyeballing your portions
The difference between a 120 g portion and a 180 g portion is 18 g of protein. Repeated three times a day, seven days a week, that adds up to a huge gap between what you think you're eating and what you're actually eating. A $20 kitchen scale solves the problem.
2. Counting plant protein the same as animal protein
It counts, but the density is lower and the amino acid profile is often incomplete. You simply need to eat more of it and vary your sources.
3. Relying on shakes
Protein powder is a handy backup, not a foundation. It doesn't fill you up, it doesn't replace the micronutrients of a real meal, and it often costs more per gram than chicken on sale.
The practical problem. Knowing you need 160 g of protein a day doesn't help if you don't have time to weigh and cook 500 g of meat every week. That's exactly what we do at BigMig: you pick your protein portion from 100 g to 250 g, we weigh it to the gram, cook it and deliver it to you.
See the menuIn short
- Aim for 1.6 to 2.2 g of protein per kilo of body weight per day
- Spread it over 3 to 4 servings of 30 to 50 g
- Don't confuse grams of meat with grams of protein
- Weigh your portions for at least a few weeks to calibrate your eye
- Breakfast is almost always the meal to fix first
This article is informational and does not replace the advice of a nutritionist or a doctor. If you have a medical condition or you're following a specific plan, check your targets with a professional.
Read next: What to eat after training and the weekly meal prep guide.