Scroll through fitness content for five minutes and you'll see wildly different protein advice — from "1 gram per pound of bodyweight, non-negotiable" to more relaxed general health guidelines. So what does the evidence actually support?
The baseline: general health
For someone who isn't training intensely, roughly 0.8-1.0g of protein per kilogram of bodyweight per day covers basic needs. That's the floor, not the target for anyone actively training.
If you're strength training and want to build muscle
Research on resistance-trained individuals generally supports somewhere in the range of 1.6-2.2g per kilogram of bodyweight per day for maximizing muscle growth. Beyond roughly 2.2g/kg, additional protein doesn't appear to meaningfully accelerate muscle gain for most people — your body can only use so much for muscle repair and growth at once.
In practical terms: a 70kg (154lb) person training regularly would target somewhere around 110-155g of protein per day. That's genuinely achievable through food without needing to obsess over every gram.
If you're in a calorie deficit (cutting)
This is actually when protein matters most. When you're eating less overall, higher protein intake — often toward the upper end of that 1.6-2.2g/kg range, sometimes slightly beyond — helps preserve muscle mass while you lose fat. Protein is also the most satiating macronutrient, meaning it helps you feel full on fewer calories, which makes the whole deficit easier to sustain.
Do you need protein powder?
No — protein powder is a convenience tool, not a requirement. If you can hit your target through whole foods (chicken, fish, eggs, dairy, legumes, tofu), that works just as well. Powder is useful when you're short on time or struggling to hit your number through meals alone, not because it's inherently superior.
Practical takeaway
Rather than chasing an extreme number, aim for roughly 1.6-2.0g per kilogram of bodyweight if you're training regularly, spread across 3-4 meals a day for better absorption and satiety. Log your meals in FitPlanCoach to see exactly where your protein actually lands each day — most people are surprised by how close they already are, or how small an adjustment gets them there.