How much protein you need a day if you work out at home
We work out your protein target per kilogram of body weight, split it across meals and build a day from ordinary food, no protein shakes required.
Contents
Protein per kilogram of body weightA worked exampleHow to spread protein across the dayProtein in everyday foodsA one-day menu with about 115 g of proteinDo you need protein powder?Protein and training work togetherMuscles need protein to recover and grow after strength work. But more isn't always better: past a certain point extra protein no longer adds muscle. Let's see where that point is and how to reach it with ordinary food.
Protein per kilogram of body weight
The baseline for a sedentary adult is about 0.8 g of protein per kilogram of body weight a day. That's the minimum to avoid a deficiency. People who train usually need more.
In its 2017 position stand, the International Society of Sports Nutrition (ISSN) gives a range of 1.4-2.0 g per kilogram a day for most people who exercise.
A meta-analysis by Morton and colleagues (2018), covering 49 studies, found that in people doing strength training, gains in lean mass stop increasing at about 1.6 g per kilogram. Above that level no difference is seen on average, although some individuals may need more.
In practice: aim for 1.4-1.6 g/kg. If you're in a calorie deficit and want to keep muscle, you can stay closer to the top of the range.
A worked example
| Weight | 1.4 g/kg | 1.6 g/kg | 2.0 g/kg |
|---|---|---|---|
| 55 kg | 77 g | 88 g | 110 g |
| 60 kg | 84 g | 96 g | 120 g |
| 70 kg | 98 g | 112 g | 140 g |
| 80 kg | 112 g | 128 g | 160 g |
If you carry a lot of extra weight, you don't have to calculate from your full weight. It's easier to take the weight you're aiming for and multiply it by the factor. This is a rough guide for a healthy person, not a medical norm.
How to spread protein across the day
The simplest way is 25-35 g of protein per meal, 3-4 times a day. That way you reach your target without huge portions in the evening, and your muscles get protein throughout the day. ISSN also recommends spreading protein out: 20-40 g per meal every 3-4 hours.
For home workouts, timing around the session is secondary. What matters more is hitting your daily total day after day.
Protein in everyday foods
The numbers are approximate: they depend on the brand, the cooking method and fat content. Check the label.
| Food | Portion | Protein, approx. |
|---|---|---|
| Chicken breast, boiled or baked | 100 g | 28-31 g |
| Cottage cheese, 5% fat | 100 g | 16-18 g |
| Canned tuna in water | 100 g | 22-26 g |
| Egg | 1 | about 6 g |
| Greek yogurt | 150 g | 12-15 g |
| Cooked lentils | 200 g | about 18 g |
| Tofu | 100 g | 8-15 g |
| Hard cheese | 30 g | 7-8 g |
| Cooked buckwheat | 200 g | about 7 g |
A one-day menu with about 115 g of protein
- Breakfast. A 2-egg omelette and 150 g of Greek yogurt with berries. About 25 g of protein.
- Lunch. 150 g of chicken, buckwheat or rice, vegetables. About 45 g of protein.
- Snack. 150 g of cottage cheese. About 25 g of protein.
- Dinner. A salad with lentils (150 g cooked) and a piece of cheese. About 20 g of protein.
That's about 115 g in total. For someone weighing 60-70 kg it's roughly 1.6-1.9 g/kg, within the recommended range. The menu is easy to make vegetarian: swap the chicken for tofu, tempeh, beans and dairy.
Don't want to count grams every day? Count 3-4 typical days, find where you fall short and add a protein food to that exact meal. Breakfast is usually the weak spot.
Do you need protein powder?
Not necessarily. Protein powder is simply a convenient food with a lot of protein per serving. It helps if food doesn't cover your target or you have no time to cook. If you reach your target with ordinary food, powder adds no benefit on top.
If you have kidney disease or your doctor has limited protein in your diet, don't raise it on your own. In that case your doctor sets the target.
Protein and training work together
Protein gives muscles the building material, while strength exercise gives the signal to grow and to keep muscle. If you're just starting, take the 20-minute home circuit workout and repeat it 2-3 times a week. Sleep helps you recover, and it has its own article: sleep and recovery after workouts.
This article is general in nature and is not medical advice. If you have a chronic condition, an injury, are pregnant or feel pain during exercise, discuss the load with a doctor first. Learn more
Sources
- Jäger R. et al. ISSN Position Stand: protein and exercise (JISSN, 2017) — 1.4-2.0 g/kg a day for most exercising people, 20-40 g per meal every 3-4 hours
- Morton R.W. et al. Meta-analysis of protein supplementation and resistance training (BJSM, 2018) — 49 studies: gains in lean mass stop increasing beyond ~1.6 g/kg a day
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