Consume between 1.3 and 2.2 grams of protein per kilogram of body weight daily to effectively support muscle mass while avoiding an unnecessary caloric surplus.

noli's read

This recommendation is robust and aligns ideally with the current state of sports nutrition research. A major meta-analysis conducted by Morton et al. (2018), which compiled data from 49 randomized controlled trials (RCTs), indicates that the benefit for muscle development reaches a plateau at around 1.62 g/kg/day. However, the upper limit of their confidence interval extends to 2.2 g/kg/day, which perfectly justifies the upper bound mentioned. Furthermore, the official position of the International Society of Sports Nutrition (ISSN, Jäger et al., 2017), based on an expert consensus, also recommends an intake of 1.4 to 2.0 g/kg/day to optimize muscle condition. Starting at 1.3 g/kg/day remains entirely consistent for the daily physical maintenance of active individuals. Finally, targeting this intake allows for structuring meals in a satiating way while avoiding the consumption of excess energy.

the sources

1. 1NIH Office of Dietary Supplements 2026
2. 2Manson JE et al. 2019
3. 3Bhatt DL et al. 2019
4. 4Khan SU, Lone AN, Khan MS, et al. 2021
5. 5Liao Y, Xie B, Zhang H, et al. 2019
6. 6hubermanprotocols.com (fan reference guide)