Confused about protein numbers? Here's exactly how much you need to build muscle, burn fat, or stay healthy—without the guesswork.
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Protein isn’t just for bodybuilders—it’s essential for everyone. It supports muscle repair, keeps you full, helps regulate blood sugar, and even contributes to immune function. If your goal is fat loss, muscle gain, or simply better health, getting your protein right is critical.
The RDA is 0.8g/kg bodyweight—but that’s a bare minimum. If you’re active, lifting, or want to change your body, aim for 1.6–2.2g/kg (or ~0.7–1g per pound).
During a cut, protein protects muscle mass and keeps you full on lower calories. Prioritize high-protein meals throughout the day—especially breakfast and post-workout.
If you’re bulking, you can hit the lower end of the range because a calorie surplus supports growth. Still, quality protein matters—don’t just rely on junk food plus shakes.
Total intake matters most—but spreading it across 3–5 meals can improve muscle protein synthesis. Aim for 25–40g per meal, especially post-workout.
If you weigh 160 lbs:
If you’re not gaining muscle, losing strength, or always hungry—you’re likely under-eating protein. Start logging meals or use a macro tracker to find out.
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Explore this breakdown of protein timing, sources, and absorption rates from examine.com: Read more.