The question “how much protein per day?” continues to be one of the most done in gyms. The answer has changed little in the last 10 years, but the practice continues to be full of errors: people consuming very little, people consuming excessively by “drinking 6 shakes a day” and people concentrating almost everything in a single meal.
Direct response by profile
| Objective | Recommended range |
|---|---|
| Sedentary (basic health) | 0,8 a 1,0 g/kg/dia |
| Recreational training + gain | 1,2 a 1,6 g/kg/dia |
| Optimized hypertrophy | 1.6 to 2.2 g/kg/day |
| Aggressive cut or lean athlete | 2,2 a 2,6 g/kg/dia |
| Elderly people preserving dough | 1,2 a 1,6 g/kg/dia |
Base: meta-analysis by Morton et al. 2018 (Br J Sports Med) and Helms et al. 2014.
Physiological basis
Muscle protein synthesis (SPM)
Strength training increases SPM for 24 to 48 hours. For the net protein balance to be positive (that is, for hypertrophy to occur), it is necessary to provide sufficient amino acids, especially leucine.
PMS is stimulated by meals containing approximately 0.3 to 0.4 g/kg of protein with at least 2.5 g of leucine. Above that, there is saturation per meal.
Distribution on the day
- 3 to 5 protein meals are better than 1 to 2 large ones
- Each meal stimulates a new wave of PMS
- Distributing also helps satiety and glycemic stability
Practical application by weight
Man 80 kg, intermediate, gaining weight:
- Goal: 1.8 g/kg = 144 g/day
- 4 meals of 35–40 g each
- Typical sources: eggs, chicken, whey, yogurt, lean meats
Woman 65 kg, intermediate, in cut:
- Goal: 2.2 g/kg = 143 g/day
- 4 meals of 35–40 g each
- Same sources; whey helps you reach your goal with fewer calories
90 kg man, experienced, in intense cut:
- Goal: 2.5 g/kg = 225 g/day
- 5 meals with 45 g each
- Greater variety and greater dependence on whey to facilitate
Table of protein sources per 100 g
| Source | Protein (g/100 g) |
|---|---|
| Grilled chicken breast | 30 |
| Tuna in water | 28 |
| Lean beef | 27 |
| Salmon | 25 |
| Egg (per unit) | 6 |
| Greek yogurt | 9 a 10 |
| Cottage cheese | 11 |
| Whey protein (scoop 30 g) | 22 a 25 |
| Cooked lentils | 9 |
| Cooked chickpeas | 9 |
| Firm tofu | 10 |
Care and myths
“More than 30 g per meal is waste.” Partial myth. Saturation exists per meal, but the range is 0.3 to 0.4 g/kg, which can exceed 35 g in someone larger. Furthermore, excess is not “waste” — it becomes gluconeogenesis or oxidation.
“Protein powder is better than food.” No. Whey is practical, not superior in quality to egg whites or chicken breast. Advantage is speed of digestion and convenience.
“Protein overloads the liver.” Not in healthy people. Long-term studies do not show hepatotoxicity.
“Anabolic window is 30 minutes.” Fluid; the window is 3 to 5 hours pre- and post-workout. Taking whey immediately afterwards is not mandatory if the previous meal had protein.
Common mistakes
Consume little for breakfast. Coffee with bread and butter can have 5–8 g of protein. Adjust with eggs, yogurt or whey.
Concentrate everything on dinner. 100 g of protein at once saturates PMS; the excess is oxidized.
Rely on whey for 50%+ of the goal. Food should be the base; whey is a supplement.
Not knowing your own weight for calculation. Calculating an unrealistic target weight (e.g. a 100 kg bodybuilder wanting to eat like someone weighing 70 kg).
Do not adjust in cut. In calorie deficit, protein target increases to preserve mass.
Tips used by personal trainers
- Hitting a distributed target is more important than perfect pre/post-workout timing
- If the student does not reach the goal, simplifying with whey is valid
- Weigh cooked (not raw) protein for calculation — cooking reduces mass
- In cut, prioritize protein to preserve muscle mass
- When it comes to gain, it’s not the protein alone that does it — total calories and training do most of the work
Key Points
- 1.6 to 2.2 g/kg/day covers most hypertrophy profiles
- In cut, increase to 2.2 to 2.6 g/kg
- Distribute over 3 to 5 meals with 0.3 to 0.4 g/kg each
- Animal source is more efficient; vegetable demands greater quantity and combination
- Whey is a convenience tool, not mandatory
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