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
For most people who exercise, about 1.4-2.0 g protein per kg body weight per day is enough to build and keep muscle. 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 |
|---|---|
| Building or keeping muscle | 1.4-2.0 g per kg |
On average, gains in muscle from resistance training level off around 1.6 g per kg. Sources: the International Society of Sports Nutrition position stand on protein and exercise (Jäger et al., Journal of the International Society of Sports Nutrition, 2017) and a meta-analysis by Morton et al. (British Journal of Sports Medicine, 2018; break point 1.62 g/kg, 95% CI 1.03-2.20).
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.
---
*Educational content only - not medical or dietetic advice. See our health disclaimer.*
Frequently asked questions
What is Refyuel?
Refyuel is a coaching platform led by Refyuel Coach OS, the web app for coaches, and Refyuel Health OS, the free fitness app for anyone who trains, with optional coach linking. Refyuel is for people 16 and older.
What is Refyuel Coach OS?
Refyuel Coach OS is the lead product: a web app for personal trainers and online coaches to manage clients, build programs and templates, and message clients in one place.
What is Refyuel Health OS?
Refyuel Health OS is the free fitness app for iOS and Android, for anyone who trains: beginners, regular trainers, and lifters. Use it for workouts, nutrition, Habits, and gym progress. Linking to a coach in Coach OS is optional.
How do I start as a coach?
Sign up for Refyuel Coach OS via Start as a coach. Plans and caps are on pricing.
Is Health OS free?
Yes. Refyuel Health OS is a free standalone fitness app for anyone who trains; linking to a coach is optional. Workouts, nutrition, and Habits logging are included, with no subscription required for the core app.
Where is Health OS available on the App Store?
Health OS is on the App Store in Australia, Canada, India, New Zealand, the UAE, the United Kingdom, and the United States (expanding soon). Open the App Store listing.
How do I get started with Health OS?
On the web, answer a few questions and create your account via Get started. Then open the Health OS app to train, log nutrition, and use Habits, or join via your coach's invite.
Who is Refyuel for (age)?
Refyuel is for people 16 and older. You must be at least 16 to create an account or use the service.
Where do I download Health OS?
Health OS is on the App Store in Australia, Canada, India, New Zealand, the UAE, the United Kingdom, and the United States (expanding soon) and on Google Play.
How do I delete my account?
Open Refyuel → Profile tab → Settings (gear icon) → Account → Schedule account deletion… → enter your password and type DELETE to confirm. Or follow the steps on our delete account page. Confirmed deletions are purged within 30 days.
Can I leave Coach OS but keep Health OS?
To stop coaching but keep your account: Coach OS → Settings → Profile → Leave Coach OS → type LEAVE. End your active clients and cancel any paid coach plan first. Health OS stays as it is, and your clients keep their programs and logs.
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. Free fitness app for anyone · Coach link optional.
Get startedOr download: Google Play · App Store