How Much Protein Do You Need Per Day?
A practical protein intake guide for gym-goers - common g per kg ranges, how to set a daily target, and when to adjust based on training and goals.
In short
Most active adults do well with roughly 1.6-2.2 g protein per kg body weight per day. Set your target with a protein calculator, spread intake across meals, and adjust if recovery or hunger feels off after 2-4 weeks.
Protein supports muscle repair, satiety, and recovery - but you do not need extreme numbers to make progress.
Step 1 - Use a body-weight range
For most people who train 3-5 days per week:
| Goal | Common range |
|---|---|
| Fat loss | 1.8-2.2 g per kg |
| Maintenance | 1.6-2.0 g per kg |
| Muscle gain | 1.8-2.2 g per kg |
Heavier training volume or very low calories may push you toward the upper end. Sedentary beginners can start closer to 1.6 g per kg.
Use the protein calculator for a starting number.
Step 2 - Spread protein across meals
You do not need 50 g in one sitting. Aim for 25-45 g per meal depending on body size:
- Breakfast: eggs, yogurt, or protein shake
- Lunch: chicken, tofu, legumes, or fish
- Dinner: lean meat, seafood, or tempeh
- Snacks: cottage cheese, nuts, or a bar when needed
Repeatable meals make daily protein easier to hit.
Step 3 - Match protein to your calorie target
Protein works best alongside a clear calorie goal from your TDEE estimate:
- Cutting: higher protein can help preserve muscle and manage hunger
- Bulking: protein stays important, but total calories drive weight gain
- Recomp: consistency on protein and training matters more than perfect macros
Use the macro calculator to split remaining calories between carbs and fat.
Step 4 - Adjust every 2-4 weeks
Review trends, not single days:
- Recovery between sessions
- Gym performance (reps, loads)
- Hunger and energy
If recovery is poor on a cut, protein is already high, and sleep is solid, consider a small calorie adjustment before raising protein further.
Track protein next to your training
When protein logs and workout history are separated, it is harder to connect diet changes to gym results. Refyuel Health OS keeps nutrition and training in one app for simpler weekly reviews.
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*Educational content only - not medical or dietetic advice. See our health disclaimer.*
Frequently asked questions
What is Refyuel Health OS?
Health OS is Refyuel’s mobile fitness app for iOS and Android. It combines workout planning and set logging with meal and macro tracking in one place.
Is Health OS free?
Yes. Core workout and nutrition logging are free at launch. Advanced features may be added later as optional upgrades.
How do I get started?
On the web, answer a few questions, create your account, and get a matched plan via Get started. Then open the Health OS app to train and log nutrition.
Do I log workouts on the website?
No. The website is for setup and creating your account. Daily workouts and nutrition logging happen in the Health OS app.
Can I use only workouts or only nutrition?
Yes. Use either module on its own, or both together for a full train-and-fuel day.
Where do I download the app?
Health OS is on the App Store and Google Play. Create your account first via Get started, then open the app.
How do I delete my account?
Delete from Profile → Settings in the app, or follow the steps on our delete account page. Confirmed deletions are purged within 30 days.
Get started with Health OS
On the web: answer a few questions and create your account. Workouts and nutrition live in the Health OS app on Android or iOS.
Get startedOr download: Google Play · App Store