How Much Protein Do I Need Per Day? (2026 Science Guide)

The RDA of 0.8g/kg protein is the minimum to prevent deficiency — not the optimal amount for health and body composition. Here’s what the research says for each goal.

Protein Requirements by Goal

Meal Timing

Distribute protein across 4–5 meals/day for maximum muscle protein synthesis. Each meal should contain 0.4g/kg (28g for a 70kg person) — this is the minimum to fully activate the mTOR pathway.

Post-workout: 25–40g within 2 hours. Pre-sleep: 30–40g casein protein to prevent overnight muscle protein breakdown (Res et al. 2012 RCT).

Related: Creatine Review | Best Supplements for Muscle Growth

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