Protein is the lever most lifters under-pull. For muscle gain, research consistently supports roughly 1.6–2.2 g per kg of bodyweight per day, spread across 3–5 feedings.
Why it matters
Protein provides amino acids for muscle repair after training. Too little and recovery stalls; enough and you maximise lean mass during a surplus or preserve muscle in a deficit.
Practical targets
- Muscle gain: 1.8–2.2 g/kg, slight calorie surplus
- Fat loss: 2.0–2.4 g/kg, moderate deficit
- Recomp: ~2.0 g/kg at maintenance or small deficit
Per-meal distribution
Aim for 25–45 g protein per meal so each feeding stimulates muscle protein synthesis. Your protocol builder scales meals to hit your daily target automatically.