How Much Protein Do You Need When Lifting Weights?

For most healthy adults who lift weights, about 1.6 grams of protein per kilogram of body weight per day is a useful target—not a strict minimum. A large review of resistance-training studies found that gains in fat-free mass did not increase further, on average, above roughly this intake. Individual needs vary, and more protein is not automatically better. Morton et al., 2018

Calculate a daily target for weight training

Multiply your weight in kilograms by 1.6. If you know your weight in pounds, divide by 2.2 first. This is a practical target based on research in healthy adults doing resistance training; it is not a guarantee of muscle gain. The meta-analysis estimated a breakpoint near 1.62 g/kg/day, but its confidence interval was wide, so treat 1.6 as a helpful guide rather than a precise biological cutoff. Morton et al., 2018

Example: At 70 kg, 70 × 1.6 gives about 112 g per day. You can estimate your usual intake from meals for a few days, then adjust portions of protein-containing foods if you’re consistently well below that amount. This is a practical way to use the research, not a requirement to track every meal.

Spread protein across meals; supplements are optional

As a practical suggestion, include a protein source in several meals or snacks across the day rather than trying to make up your entire target in one sitting. The research supports looking at total daily intake; it does not establish that everyone needs a shake immediately after lifting. Food can count toward the target, and a protein supplement is simply one convenient option if it fits your preferences.

For a generally healthy adult, examples include eggs, dairy, beans, tofu, fish, poultry, or meat. Choose a pattern you can maintain. Finding someone to share a workout with may help make training feel more social; Actively helps adults connect with nearby workout partners and active friends through interests, mutual matching, and chat. It doesn’t provide nutrition plans or coaching.

What this target does—and doesn’t—tell you

Protein supports resistance-training adaptations, but it cannot replace consistent training or an overall eating pattern that meets your needs. The cited review studied healthy adults and does not settle the right target for every person or circumstance. If you have a medical condition affecting diet or protein intake, ask a qualified health professional for individualized guidance.