Protein Target (1.6-2.2g/kg)
Hit 1.6-2.2g protein per kg bodyweight daily across 3-5 meals. The single most important nutritional target for muscle preservation, satiety, and healthy aging.
- Time
- Meal planning
- Cost
- $20-50
- Equipment
- Food scale (optional but helpful)
- Min. Trial
- 4-8 weeks
Dosage & Timing
- Duration
- Ongoing
- Frequency
- Daily
- Best Time
- anytime
Evidence Strength
5/5 — Very StrongExtremely strong evidence. Meta-analyses consistently show 1.6g/kg as the threshold for maximal MPS benefit. Higher end (2.2g/kg) during caloric deficit.
Overview
Consume 1.6-2.2g of protein per kg of body weight per day, distributed across 3-5 meals with at least 30-40g per meal to maximize muscle protein synthesis. This is the most impactful nutritional intervention for body composition, satiety, and aging.
Wellness education and routine support only. Review the evidence, caveats, and interactions before trying this protocol, and ask a clinician when medical conditions, pregnancy, medications, or symptoms are involved.
How To Do It
- 1
Calculate your target
Multiply your body weight in kg by 1.6-2.2. Example: 80kg × 2.0 = 160g/day.
- 2
Plan 3-5 protein-rich meals
Aim for 30-50g protein per meal. Include a source at every meal.
- 3
Prioritize whole food sources
Meat, fish, eggs, dairy, legumes. Supplements (whey) to fill gaps.
- 4
Track for 2 weeks
Use an app to verify you're hitting targets, then transition to intuitive eating.
The Evidence
Each claim is linked to its source study. Confidence reflects the study design — systematic reviews and RCTs rank highest.
Effect of protein supplementation on resistance training-induced gains
Protein supplementation augmented lean mass and strength gains with resistance training.
Source Context
Primary references behind the protocol summary.
Who Popularized This
Creator references are context only. LiveWell weighs evidence, safety notes, and routine fit separately from who discussed a protocol.
Interactions & Warnings
Review 1 contraindication and 1 interaction note before adding this protocol to a routine.
Contraindications
- Severe kidney disease (consult nephrologist)
Interactions
- Essential complement to resistance training
What To Track
These are review prompts for your own routine notes, not expected improvements or medical outcome targets.
Equipment Needed
- Food scale (optional but helpful)
Routine actions change your saved plan after sign-in. The protocol guidance above remains wellness education, not a personalized recommendation or expected outcome.
Saved-plan controls for this protocol
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Ultra-Processed Food Swap
Replace one daily ultra-processed anchor food with a minimally processed alternative you still enjoy.
Fiber Ramp
Increase fiber gradually using beans, oats, berries, vegetables, chia, or psyllium to avoid GI backlash.