How Much Protein Do You Really Need Per Day? (Calculator + Science)

You've probably heard you need "2 grams of protein per kilo of bodyweight." But is that actually true? Let's look at the science.

The short version

1.6 – 2.2 grams of protein per kg bodyweight

This is the range virtually all research points to.

Example: Weigh 80 kg (176 lbs)? Then 128-176 grams of protein per day is optimal.

Morton et al. (2018) – Analysis of 49 studies: optimal intake around 1.6 g/kg
Schoenfeld & Aragon (2018) – Up to 2.2 g/kg may provide small extra benefits

💪 Fill the gap smartly

One shake with 25-30g whey protein easily fills that gap:

For most athletes, 1.6-2.2 grams of protein per kilogram of bodyweight is the sweet spot.