Health
Protein Intake for Muscle Gain and Fat Loss: How Much Do You Really Need?
Just ask and get Editorial Team(Sports Nutrition)
Updated 2026-09-20
7 min read
Key Takeaway:Optimal daily protein guidelines based on peer-reviewed meta-analyses from the International Society of Sports Nutrition.
Recommended Daily Protein Targets
- **Sedentary Baseline:** 0.8 g/kg (0.36 g/lb)
- **Endurance Athletes:** 1.2–1.4 g/kg (0.55–0.64 g/lb)
- **Muscle Hypertrophy:** 1.6–2.2 g/kg (0.73–1.0 g/lb)
- **Aggressive Calorie Deficit / Cutting:** 2.0–2.4 g/kg (0.9–1.1 g/lb)
Frequently Asked Questions
Does excess protein damage healthy kidneys?
Extensive clinical research shows that high-protein diets do not impair kidney function in individuals with healthy kidneys.