Nutrition
How much protein per day? A guide by kg of body weight and goal
Protein ranges per kg of body weight by goal (maintenance, fat loss, hypertrophy) and how to distribute them across the day.
Protein is the most-studied macronutrient when it comes to satiety, lean mass preservation, and recovery. The practical question in clinic: how many grams per kilo should you prescribe?
Ranges by goal
- General maintenance: 1.2-1.6 g/kg/day.
- Fat loss with muscle preservation: 1.6-2.2 g/kg/day.
- Hypertrophy / strength: 1.6-2.4 g/kg/day.
- Older adults: 1.2-1.5 g/kg/day to preserve lean mass.
Distribution across the day
Splitting protein across 3-5 servings of 0.3-0.4 g/kg appears to optimize muscle protein synthesis. In practice, ensuring three meals with a clear protein source is enough for most clients.
Frequently asked questions
Is more protein always better?
Only up to a point. Past 2.4 g/kg/day there are no clear additional benefits, and it displaces other macros that also matter.
About the author
Equipo Almendra
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The Almendra editorial team brings together nutritionists, engineers, and product managers writing about how to run a modern nutrition practice.
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