Nutrition & supplements
How much protein do you need per day?
Daily protein by weight and goal, plus a copyable creatine + protein protocol card (maintenance or loading).
Quick answer
Daily protein = body weight (kg) × grams per kg by goal. For muscle gain, ISSN ranges are 1.6–2.2 g/kg: at 75 kg that is 120–165 g/day, or about 30–40 g per meal across four meals. This page also builds a copyable creatine + protein protocol (maintenance or loading) you can paste into notes or a forum thread.
Protein per day
120 – 165 g
- Per meal (4 meals)
- 30 – 41 g
- Reference used
- 1.6 – 2.2 g per kg of body weight
- Creatine per day
- 3 g
- When
- Every day, including rest days
Your protocol
SmartBio — Creatine + protein protocol Weight: 75 kg · Goal: Muscle gain · Creatine phase: Maintenance Creatine: 3 g/day (every day, including rest days) Protein: 120–165 g/day Distribution: ~30–41 g per meal (4 meals) General guidance only — not medical or nutrition advice. For specific needs, consult a professional. https://smartbio.live/calc/protein-intake
Copy-paste into a thread, notes or chat — or take a screenshot.
Creatine: typically 3–5 g monohydrate daily (optional loading 0.3 g/kg for 5–7 days). Protein ranges follow sports-nutrition guidelines (ISSN). Food first; powder fills gaps. Drink more water than usual with creatine. General guidance only — not medical or nutrition advice. For specific needs, consult a professional.
How it works
The RDA minimum is only 0.8 g/kg — enough to prevent deficiency, not to optimise training. Spread intake across the day; whole foods first, whey protein powder only fills gaps. A kitchen food scale and shaker bottle make the protocol easier to follow. General guidance only — not medical or nutrition advice.
What that looks like on a plate, for a 75 kg person aiming at about 150 g a day:
| Food | Portion | Protein |
|---|---|---|
| Chicken breast | 200 g | ~50 g |
| Greek yogurt | 200 g | ~20 g |
| Eggs | 3 | ~18 g |
| Cooked lentils | 100 g | ~9 g |
That is under 100 g from four normal portions, which is why the last stretch is easier with a scoop of whey than with a fifth meal. Older adults and anyone in a calorie deficit usually sit at the high end of the range, because protein is what protects muscle when energy is short.
Hit protein before obsessing over carbs/fat splits: lock grams from this calculator, set calories from TDEE, then open the macros tool. Creatine (3–5 g/day maintenance) stacks well with protein for strength training but does not replace food protein.
The grams above assume the protein is coming mostly from animal sources, and that assumption is worth checking. Plant proteins are lower in leucine — the amino acid that actually triggers the muscle-building signal — and are digested slightly less completely, so a plant-based diet generally needs around twenty to thirty per cent more total grams to reach the same effect. Practically: raise the per-meal target from thirty to forty grams towards forty-five to fifty, and combine sources within the meal — legumes with grains, or soy, which is the one plant protein whose profile is close to animal.
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Frequently asked questions
Is 2 g/kg of protein too much?+
For healthy adults, up to 2.2 g/kg long-term is well studied and safe. Kidneys in healthy people handle it fine. If you have kidney disease, consult your doctor before high-protein diets.
Do I need more protein when cutting calories?+
Yes — during a calorie deficit, aim for 1.8–2.4 g/kg to preserve muscle while losing fat. Higher protein also increases satiety, which helps adherence on a diet. Keep training stimulus high; protein alone will not save unused muscle.
Plant-based — can I hit protein targets?+
Absolutely. Combine legumes, tofu, tempeh, seitan, whole grains and dairy alternatives across meals. Plant proteins are often lower in leucine per serving — slightly higher total grams (or a leucine-rich source like soy) compensates. A plant protein powder is optional, not mandatory.
When is the best time to eat protein after training?+
The "anabolic window" is wider than marketing claims: any meal within 2–3 hours post-workout works. Total daily protein and training consistency matter far more than exact timing. A shake is convenience, not magic.
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