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?
Refyuel is a fitness software company. Our first product, Health OS, combines workout planning and logging with nutrition tracking in one mobile app for Android and iOS.
What is Refyuel Health OS?
Health OS is a fitness app and workout tracker that helps you plan training, log sets, track meals and macros, and review weekly gym progress - without switching between a workout app and a separate food diary.
When does the app launch publicly?
Public launch on App Store and Google Play is planned for June 2026. Beta testing is open now: join with your email to get early access before the wider release.
Is Health OS free during the beta?
Yes. The beta is completely free. You get full access to workout training and nutrition tracking at no cost.
How do I join the beta?
Submit your email on refyuel.com and pick your platform (Android or iOS). We will send you access details.
Is Refyuel a good fitness app for beginners?
Yes. Health OS keeps daily workout logging and calorie tracking straightforward for people new to the gym or building a habit.
Can I use only workouts or only nutrition?
Yes. Use the modules you need today and combine both when you want a full train-and-fuel daily loop.
Will my data carry over to the final release?
Yes - you are testing on our production system, so workouts, nutrition logs, and progress carry over to the public launch. You can delete your account anytime from Settings → Delete Account.
Join the Health OS beta
Get early access to workout tracking and nutrition logging on Android and iOS - free during the beta.