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.
Highlighted links go to Amazon.
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.
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.
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.
As an Amazon Associate I earn from qualifying purchases — the price does not change for you.