How Much Protein Do You Need Per Day?
Calculate your protein needs based on your goal: bulking, cutting, maintenance. 1.6 to 2.2g/kg recommended. Track with Voical.
Calorie calculation examples by profile
Active woman, 25 years old, 121 lbs, maintenance
Active woman, 25 years old, 121 lbs, bulking
Active man, 25 years old, 165 lbs, maintenance
Active man, 25 years old, 165 lbs, bulking
Why protein is essential
Proteins are the building blocks of your muscles. They're made up of essential amino acids that your body cannot produce on its own. Adequate intake is crucial for muscle protein synthesis, post-workout recovery, and maintaining lean mass during weight loss.
Calculating your protein needs
Current scientific recommendations suggest 1.6 to 2.2g of protein per kg of body weight to optimize muscle growth. When cutting, aim for the higher end of this range (2.0-2.2g/kg) to preserve muscle mass. For maintenance, 1.6-1.8g/kg is generally sufficient.
Quality protein sources
Prioritize complete proteins containing all essential amino acids: lean meats, fish, eggs, dairy products. Plant sources (legumes, tofu, seitan) can be combined for a complete profile. Supplementation (whey, casein) is useful for reaching your goals.
Timing and distribution
Distribute your protein across 4 to 5 meals to optimize protein synthesis. Aim for 30-50g per meal rather than one large portion. Post-workout intake isn't as critical as once thought: total daily amount takes priority.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Protein Requirements
Protein is at the heart of any body composition goal. Whether you want to build muscle, cut, or simply maintain your physique, understanding your protein needs is essential.
Your Needs Based on Your Goal
Bulking
- Recommendation: 1.6-2.2g/kg body weight
- Example: 165 lbs (75 kg) x 2g = 150g protein/day
- Why: Provide amino acids for muscle synthesis
Cutting/Calorie Deficit
- Recommendation: 2.0-2.4g/kg body weight
- Example: 165 lbs (75 kg) x 2.2g = 165g protein/day
- Why: Preserve muscle mass despite the deficit
Maintenance
- Recommendation: 1.4-1.8g/kg body weight
- Example: 165 lbs (75 kg) x 1.6g = 120g protein/day
- Why: Maintain existing muscle mass
Protein Sources
Animal (Complete Proteins)
| Food | Protein/100g |
|---|---|
| Chicken breast | 31g |
| Tuna | 26g |
| Lean beef | 26g |
| Eggs | 13g |
| Fat-free Greek yogurt | 12g |
Plant-Based
| Food | Protein/100g |
|---|---|
| Seitan | 25g |
| Cooked lentils | 9g |
| Firm tofu | 15g |
| Cooked chickpeas | 9g |
Optimal Daily Distribution
For a target of 150g protein:
- Breakfast: 35g (eggs + Greek yogurt)
- Lunch: 40g (chicken or fish)
- Snack: 30g (whey or protein snack)
- Dinner: 35g (meat or legumes)
- Evening snack: 10g (casein Greek yogurt)
Why Voical Can Help You
Reaching your protein goals requires precision. Voical lets you easily track your protein intake and ensure you hit your target every day.