Updated 2026-10-03 · 5 min read
How much protein per day? A bodyweight table for lifters
By the UnReal Supplements team. Sources and catalog last checked: 2026-10-03.
Short answer
Most people who train need 1.4 to 2.0 g of protein per kg of bodyweight per day, so an 80 kg lifter aims for roughly 112 to 160 g. Spread it over meals of about 20 to 40 g. Powder is a convenient way to fill a gap in your day, not a requirement.
How much protein do you need per day?
The International Society of Sports Nutrition (ISSN) says a daily intake of 1.4 to 2.0 g of protein per kg of bodyweight is sufficient for most exercising people to build and keep muscle. Multiply your bodyweight in kilograms by 1.4 for the low end and by 2.0 for the high end.
| Bodyweight | Daily range | Per meal at 0.25 g per kg |
|---|---|---|
| 55 kg | 77 to 110 g | 14 g |
| 60 kg | 84 to 120 g | 15 g |
| 70 kg | 98 to 140 g | 18 g |
| 80 kg | 112 to 160 g | 20 g |
| 90 kg | 126 to 180 g | 23 g |
| 100 kg | 140 to 200 g | 25 g |
- The table is arithmetic on the ISSN ranges, rounded to the nearest gram. It is a starting target, not a prescription.
How much protein should one meal contain?
The ISSN gives two rules of thumb for one serving: about 0.25 g of high quality protein per kg of bodyweight, or an absolute dose of 20 to 40 g. It also suggests spreading doses evenly across the day, roughly every 3 to 4 hours, rather than eating most of your protein in one sitting.
Do you need more protein when you are cutting?
Possibly. The ISSN notes that higher intakes of 2.3 to 3.1 g per kg per day may be needed to retain lean mass in resistance trained people during periods of eating less. If you are dieting while lifting, read the whey and weight loss guide before you raise your target.
Is a high protein intake safe?
A 2016 review by Phillips, Chevalier and Leidy wrote that they could find no evidence based link between higher protein diets and renal disease or adverse bone health, and suggested at least 1.2 to 1.6 g per kg per day as a better target than the minimum for adults. If you have a kidney condition or any medical condition, ask a doctor before changing your intake.
Do you need protein powder to hit your number?
No. The ISSN says active people can get their daily protein from whole foods, and describes supplements as a practical way to secure enough protein of good quality without adding many calories. Use powder where food falls short, such as a busy morning or a late session.
If you do use powder, the table below compares what is on our shelf today by cost per 25 g of protein. It is rebuilt from our catalog every few minutes. We only deliver free within Bangkok, and only what is on the shelf is for sale.
| Product | Type | Pack | Price | Protein per serving | Per 25 g protein | Today |
|---|---|---|---|---|---|---|
| Rule 1 Whey Protein Blend 5 lb3 flavours | Whey | 5 lb | ฿2,940 | 24 g | 47.1 | On the shelf |
| Optimum Nutrition Gold Standard 100% Whey 5 lb5 flavours | Whey | 5 lb | ฿3,710 | 24 g | 54.4 | On the shelf |
| Rule 1 Whey Protein Blend 2 lb2 flavours | Whey | 2 lb | ฿1,370 | 24 g | 54.9 | On the shelf |
| Dymatize Elite 100% Whey 5 lb2 flavours | Whey | 5 lb | ฿3,550 | 25 g | 59.2 | On the shelf |
| Rule 1 Whey Protein Blend 1 lb2 flavours | Whey | 1 lb | ฿780 | 24 g | 62.5 | On the shelf |
| Optimum Nutrition Gold Standard 100% Whey 2 lb3 flavours | Whey | 2 lb | ฿1,780 | 24 g | 63.9 | On the shelf |
| Rule 1 Whey Protein Isolate 2 lb2 flavours | Isolate | 2 lb | ฿2,150 | 25 g | 76.8 | On the shelf |
| Dymatize ISO100 5 lb4 flavours | Isolate | 5 lb | ฿5,530 | 25 g | 81.3 | On the shelf |
| Rule 1 Whey Protein Isolate 1 lb2 flavours | Isolate | 1 lb | ฿1,180 | 25 g | 84.3 | On the shelf |
| Optimum Nutrition Platinum Hydrowhey 3.5 lb2 flavours | Hydrolysed | 3.5 lb | ฿4,320 | 30 g | 90.0 | On the shelf |
Cost per serving is the pack price divided by the servings on the label. Cost per 25 g of protein scales that by the grams of protein in one serving. Only rows where the catalog pack weight and serving count agree are shown. The price and shelf flag are read from the shop and refreshed every few minutes. 15 more product types are listed in the catalog but not on the shelf today. Browse the category.
Frequently asked
- How much protein per day do I need to build muscle?
- The ISSN position is 1.4 to 2.0 g of protein per kg of bodyweight per day for most people who train. For an 80 kg lifter that is roughly 112 to 160 g a day.
- Is 2 g of protein per kg too much?
- 2.0 g per kg is the top of the ISSN range for building and keeping muscle, so it sits inside the recommended band. The ISSN also notes that people who lift while eating less may benefit from 2.3 to 3.1 g per kg. Ask a doctor first if you have a kidney or other medical condition.
- How much protein should I eat in one meal?
- About 0.25 g per kg of bodyweight or an absolute 20 to 40 g, repeated roughly every 3 to 4 hours across the day, according to the ISSN.
- Do I need whey protein to reach my daily protein?
- No. Whole foods can cover it. Powder is a convenient way to fill the gap while keeping calories low.
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Keep reading
Sources
- ISSN Position Stand: protein and exercise (Jäger et al., 2017)
- Protein requirements beyond the RDA (Phillips, Chevalier, Leidy, 2016)
How we keep this guide honest
We check this guide against the sources listed below. Prices, pack sizes and shelf status in the tables are read from our shop catalog and refreshed every few minutes, never typed into the text. We deliver free within Bangkok only, and only what is on the shelf is for sale.