Set your daily protein intake to 0.82 g per pound of body weight (about 1.8 g/kg) to maximize muscle growth without waste.

noli's read

This recommendation is very robustly supported by modern research, particularly a landmark meta-analysis published in 2018 by Morton and colleagues in the British Journal of Sports Medicine. By analyzing 49 randomized controlled trials, the authors observed that the benefits of protein on muscle growth plateau around 1.62 g/kg/day, or about 0.73 g per pound. The 0.82 g per pound threshold, popularized by nutrition researcher Menno Henselmans, therefore already includes a generous safety margin to cover the needs of any regular athlete. A caveat, however: calling this limit absolute is slightly premature, as Morton's analysis shows that some very active profiles may benefit from an intake of up to 2.2 g/kg (or 1 g per pound). Furthermore, during periods of energy restriction (cutting), science suggests that an intake above this threshold helps better preserve body composition. Outside of these specific cases, this advice is an excellent compass for simplifying daily nutrition without unnecessary excess.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009
3. 3thefitness.wiki