It is the most-asked question in fitness nutrition, and the answers you find online range from wildly conservative to absurdly high. Government guidelines say one thing, bodybuilding forums say another, and your buddy at the gym swears he needs 300 grams a day. So how much protein do you actually need per day as a man?
The honest answer depends on three things: your body weight, your activity level, and your age. This guide gives you the specific numbers backed by current research — and if you want to know exactly when to take your protein for maximum effect, pair this with our complete supplement timing guide
I tracked my protein intake obsessively for about 18 months using a kitchen scale and a food tracking app. When I started, I thought I was eating around 180 grams a day. The reality was closer to 130. That gap between what I assumed and what I actually consumed was costing me progress in the gym without me realizing it. Once I closed that gap and consistently hit 200 grams at a body weight of 210 pounds, my recovery improved noticeably within the first three weeks. I was less sore after heavy sessions, my energy in the gym was more consistent, and I added 15 pounds to my squat over the next two months. Tracking is tedious, but it was the single most impactful change I made to my nutrition.
— no bro-science, no supplement company hype — along with practical strategies for actually hitting your target every day.
TL;DR: Most active men need 1.6-2.2 g/kg body weight of protein per day (roughly 0.7-1.0 g per pound). During a caloric deficit, aim higher at 2.0-2.4 g/kg to preserve muscle. Distribute protein evenly across 3-5 meals (25-40g each), prioritize whole foods first, and use supplements to fill gaps. After 40, increase your per-meal protein to 30-40g to overcome anabolic resistance.
The Simple Answer — Protein by Body Weight and Activity Level
Forget the old “eat 1 gram per pound of body weight” blanket rule. Research has given us much more nuanced recommendations based on what you are actually doing with your body:
| Activity Level | Protein (g/kg body weight) | Example: 180 lb (82 kg) Man |
|---|---|---|
| Sedentary / minimal exercise | 0.8 g/kg | 66 g/day |
| Recreationally active (3–4x/week) | 1.2–1.6 g/kg | 98–131 g/day |
| Building muscle / strength training | 1.6–2.2 g/kg | 131–180 g/day |
| Cutting / caloric deficit | 2.0–2.4 g/kg | 164–197 g/day |
| Endurance athlete (running, cycling) | 1.2–1.6 g/kg | 98–131 g/day |
A few important notes on this table:
- The 0.8 g/kg RDA is a minimum, not an optimal target. It is the amount needed to prevent deficiency in sedentary adults, not the amount needed for health optimization or body composition goals.
- Protein needs increase during a caloric deficit because your body is more likely to break down muscle for energy when calories are restricted. Eating more protein during a cut — potentially alongside a quality fat burner — helps preserve lean mass.
- There is a practical ceiling. According to Examine.com’s meta-analysis of 49 studies, research consistently shows that going above 2.4 g/kg provides no additional muscle-building benefit for most men. You are not hurting anything by eating more, but you are not gaining an advantage either.
For most men who lift weights 3–5 times per week and want to build or maintain muscle, 1.6–2.2 g/kg per day is the evidence-based sweet spot. That translates to roughly 0.7–1.0 g per pound of body weight — so the old gym rule of “1 gram per pound” is actually pretty close, just slightly on the high end.
Key finding: A landmark 2018 meta-analysis published in the British Journal of Sports Medicine by Morton et al. analyzed 49 studies with 1,863 participants and concluded that protein supplementation significantly augments resistance training-induced gains in muscle mass and strength, with the optimal intake ceiling at approximately 1.6 g/kg/day for maximizing muscle protein synthesis.
Protein Needs by Age — 20s, 30s, 40s, 50s+
Your protein requirements do not stay the same throughout your life. As you age, your body becomes less efficient at using dietary protein to build and repair muscle — a phenomenon researchers call anabolic resistance â the age-related decline in the muscle’s ability to respond to the protein synthesis-stimulating effects of dietary amino acids and exercise. Here is how your needs shift decade by decade:
20s and 30s: The Foundation Years
In your 20s and 30s, your body is at peak protein efficiency. This is also when optimizing your testosterone levels and training nutrition pays the biggest long-term dividends. Muscle protein synthesis (MPS) is the metabolic process by which the body creates new muscle proteins to repair and build muscle tissue. MPS responds strongly to both training and dietary protein, making this the easiest time to build and maintain muscle. The standard recommendations above (1.6–2.2 g/kg for active men) work well during this period.
The biggest risk in this age group is not eating enough protein because of convenience-based diets heavy in processed carbs and low in quality protein sources. Even if you are not training hard, aim for at least 1.2 g/kg to support general health and maintain the muscle mass you have.
40s: When Anabolic Resistance Begins
Starting around age 40, your body begins losing muscle mass at a rate of approximately 3–8% per decade — a process called sarcopenia â the progressive, age-related loss of skeletal muscle mass, strength, and function that is a leading cause of frailty in older adults. At the same time, your muscles become less responsive to the anabolic signal from protein. Where 20 grams of protein might maximally stimulate MPS in a younger man, a 45-year-old may need 30–40 grams per meal to achieve the same response.
Practical takeaway for men in their 40s: bump your target to the higher end of the range (1.8–2.2 g/kg) and focus on distributing protein evenly across meals rather than loading it all into dinner.
50s and Beyond: Protein Becomes Critical
After 50, muscle loss accelerates, and the consequences become more serious — reduced mobility, increased fall risk, slower metabolism, and declining functional independence. Research published in the Journal of the American Medical Directors Association recommends that older adults consume 1.2–1.5 g/kg minimum, with physically active older men aiming for 1.6–2.0 g/kg.
The leucine threshold also increases with age. Leucine is the amino acid primarily responsible for triggering muscle protein synthesis, and older muscles need a higher leucine dose to “turn on” the process. This is one reason why amino acid and BCAA supplements can be particularly valuable for men over 50 — they provide concentrated leucine without requiring you to eat massive volumes of food.
How to Actually Hit Your Protein Target
Knowing your number is the easy part. Actually eating that much protein every day is where most men struggle. Here is a realistic framework:
Whole Food Sources First
Build your diet around high-protein whole foods. These should form the foundation of your daily protein intake:
- Chicken breast — 31 g protein per 100 g
- Lean beef (93/7) — 26 g per 100 g
- Salmon — 25 g per 100 g
- Eggs — 13 g per 2 large eggs
- Greek yogurt (nonfat) — 17 g per 170 g serving
- Cottage cheese — 14 g per 100 g
- Lentils — 18 g per cup (cooked)
A realistic high-protein day might look like: 3 eggs at breakfast (20 g), chicken breast at lunch (40 g), Greek yogurt snack (17 g), salmon at dinner (40 g), and cottage cheese before bed (14 g). That is 131 grams from whole foods alone — enough for a recreationally active 180 lb man without touching a supplement.
A typical training day for me looks like this: 4 eggs and Greek yogurt at breakfast (40 grams), a chicken breast with rice at lunch (45 grams), a whey shake post-workout (48 grams from two scoops), a salmon fillet at dinner (40 grams), and cottage cheese before bed (28 grams). That puts me right at 200 grams. The shake is non-negotiable because without it, I am scrambling to eat another full meal, and at some point you just get tired of chewing. On rest days I swap the shake for an extra serving of meat at lunch and still hit my number. The key is having a template you can repeat without thinking about it.
When Protein Shakes Make Sense
Protein supplements are not magic, but they solve real problems:
- Convenience — When you cannot prepare a whole-food meal, a shake takes 60 seconds.
- Post-workout timing — A fast-digesting protein like whey is easier on the stomach right after training than a full meal. Pair it with creatine post-workout for maximum muscle-building benefit.
- Hitting high targets — If you need 180+ grams daily, getting it all from food can be uncomfortable and expensive. One or two shakes can fill the gap painlessly.
- Calorie efficiency — During a cut, protein powder delivers protein with minimal added calories from fat and carbs.
For a detailed comparison of the best options, read our whey vs. plant protein breakdown and our roundup of the best protein powders for men.
Protein Distribution Matters
Research shows that spreading protein intake across 3–5 meals (25–40 grams each) produces better muscle protein synthesis than eating the same total amount in one or two large meals. The “muscle full” effect means your body can only use so much protein for muscle building at one time — the rest gets oxidized for energy or converted to other substrates.
This does not mean you need to eat exactly every 3 hours, but if you are currently eating a low-protein breakfast and a massive protein-heavy dinner, redistributing that intake more evenly can meaningfully improve your results.
Key finding: Research published in the Journal of the American Medical Directors Association found that men over 65 who consumed at least 1.2 g/kg of protein daily had 40% less muscle loss over a 3-year period compared to those eating the RDA of 0.8 g/kg, highlighting the critical importance of higher protein intake with aging.
The biggest thing that changed when I went from 130 grams to 200 grams daily was not my strength — it was my hunger. At 130 grams, I was constantly craving snacks between meals. Chips, peanut butter out of the jar, random handfuls of cereal. When I bumped protein up, those cravings dropped dramatically within the first week. I was eating more food by weight but feeling less hungry overall. That satiety effect is something the research talks about, but you do not really believe it until you experience it yourself. If you are snacking constantly and feel like your willpower is the problem, try tracking your protein for a week first. You might be surprised.
Signs You Are Not Getting Enough Protein
Protein deficiency does not just mean you are not building muscle. Your body uses amino acids for hundreds of critical functions, and when intake is chronically low, the signs show up in ways you might not expect:
- Slow recovery from workouts — If you are perpetually sore 3+ days after training, inadequate protein may be limiting repair.
- Losing muscle despite training — If your lifts are stalling or you look less muscular despite consistent training, you may be in a protein deficit.
- Increased hunger and cravings — Protein is the most satiating macronutrient. Low protein intake leads to higher overall calorie consumption as your body seeks the amino acids it needs.
- Frequent illness — Your immune system depends on amino acids to produce antibodies and immune cells. Chronic low protein intake can suppress immune function. A good multivitamin and adequate vitamin D levels also play critical roles in immune defense.
- Hair thinning or brittle nails — Hair and nails are made of keratin, a protein. When dietary protein is insufficient, your body deprioritizes these “non-essential” uses.
- Brain fog and mood changes — Amino acids are precursors to neurotransmitters like serotonin and dopamine. Low protein can affect mental clarity and mood regulation.
- Poor sleep — Tryptophan, an amino acid found in protein-rich foods, is required for melatonin production. If poor sleep is an issue, our sleep supplement guide covers evidence-based solutions.
If several of these sound familiar and you have not been tracking protein intake, start logging your food for a week. Many men are surprised to find they are eating 40–60% less protein than they assumed.
Frequently Asked Questions
Is too much protein bad for your kidneys?
According to Harvard Health Publishing, in healthy men with no pre-existing kidney disease, there is no credible evidence that high protein intake (up to 2.4 g/kg or even higher) damages the kidneys. This myth stems from the fact that damaged kidneys have trouble filtering protein byproducts — but the protein itself does not cause the damage. A 2018 meta-analysis in the Journal of Nutrition confirmed that high protein diets do not adversely affect kidney function in healthy adults. If you have existing kidney disease, consult your nephrologist.
Does protein timing matter, or just total daily intake?
Total daily intake matters most. However, protein distribution throughout the day provides a modest additional benefit. Eating 25–40 grams per meal across 3–5 meals is slightly better for muscle protein synthesis than the same total consumed in 1–2 meals. The post-workout “anabolic window” is real but much wider than the 30-minute myth — aim to eat protein within 2–3 hours of training. For the full breakdown of when to take every supplement, see our supplement timing guide.
Can you build muscle on plant protein alone?
Yes, but it requires more planning. Plant proteins are generally lower in leucine and may be less digestible than animal proteins. To compensate, aim for the higher end of protein recommendations (2.0–2.2 g/kg) and combine complementary plant sources (rice + pea, legumes + grains) to get a complete amino acid profile. Our whey vs. plant protein guide covers this in detail.
Should I drink a protein shake before bed?
There is good evidence supporting pre-sleep protein. A 2012 study in Medicine & Science in Sports & Exercise showed that consuming 40 g of casein protein before bed increased overnight muscle protein synthesis by 22% compared to placebo. Casein is ideal for this purpose because it digests slowly, providing a sustained amino acid supply during the 7–9 hour overnight fast. Cottage cheese is a whole-food alternative that is naturally high in casein.
