For muscle building: 1.6–2.2g per kg of bodyweight per day. For fat loss while preserving muscle: 1.8–2.4g/kg. For healthy adults over 40 or 50: 1.6–2.2g/kg (the upper end). The RDA (0.8g/kg) is insufficient for anyone training seriously or trying to preserve lean mass with age.
AdvoCare Elevate — Meal Replacement Shake
A meal replacement shake with protein, fiber and 24 vitamins and minerals — a quick, complete option when you can't cook a full meal or need convenient protein on a busy day.
- Protein and fiber per serving to help you hit your daily target
- 24 vitamins and minerals; mixes fast in water or milk
- Available in multiple flavors
Also available in other flavors: ·
Disclosure: Paid partnership with AdvoCare via Amazon Creator Connections. We may earn a commission at no extra cost to you.
The Evidence Base
1.62g/kg/day is the upper inflection point for muscle building
Meta-analysis of 49 RCTs (n=1,863) found protein supplementation significantly increased lean mass during resistance training. The dose-response curve plateaued at ~1.62g/kg/day for lean mass gains. Consuming more isn't harmful — it just offers diminishing returns beyond this point for hypertrophy specifically.
2.2g/kg/day is safe and supports body recomposition
Reviews of high-protein diets (2.0–3.4g/kg/day) in resistance-trained athletes find no adverse effects on kidney or liver function. Higher intakes (2.0–2.2g/kg) support simultaneous muscle building and fat loss, particularly in trained individuals.
Older adults require more protein per meal than younger adults
Age-related anabolic resistance means muscle protein synthesis in adults 50+ responds less efficiently to amino acid ingestion. Higher protein per meal (40g vs 20g) produces greater MPS in older adults. The daily requirement remains similar but per-meal dosing strategy matters more.
Protein Recommendations by Goal
| Goal | Recommended Range | Notes |
|---|---|---|
| General health (sedentary) | 1.0–1.2 g/kg/day | Above RDA; preserves muscle with aging |
| Recreational training | 1.4–1.6 g/kg/day | Adequate for most gym-goers |
| Muscle building | 1.6–2.2 g/kg/day | Plateau effect ~1.62 g/kg per meta-analysis |
| Fat loss (muscle preservation) | 1.8–2.4 g/kg/day | Higher protein protects LBM in caloric deficit |
| Adults 50+ | 1.6–2.2 g/kg/day | Higher end preferred due to anabolic resistance |
| Competitive athletes | 1.6–2.2 g/kg/day | Timing and per-meal distribution matter more |
The gap is usually 20 to 40 g
Most people who miss the target miss it by roughly one meal's worth. A scoop of whey isolate is 22 g of protein for about 100 calories, which closes most of that gap without changing what you eat for dinner. If food already gets you there, you do not need this — the powder is convenience, not a separate mechanism. We use Legion Whey+: 22 g in a 28.9 g serving, third-party tested by Labdoor, no artificial sweeteners.
Check price at Legion →Disclosure: we earn a commission if you buy through this link, at no extra cost to you. It does not change what this page says, and we were not paid to write it.
How to Hit Your Protein Target
For a 80kg person targeting 2g/kg: 160g protein daily. Practical breakdown: 40g at breakfast (3–4 eggs + cottage cheese or protein shake), 50g at lunch (200g chicken breast or 200g canned tuna), 50g at dinner (200g salmon or 250g lean beef), 20g snack (Greek yogurt or protein shake). One whey protein shake adds 25g per scoop to your daily total.
What we use
If food alone is not getting you to your target, a scoop closes the gap. This is the one we use.
Legion Whey+
- 22 g protein per serving
- Whey isolate, not concentrate
- Third-party tested by Labdoor
- No artificial sweeteners, flavors or dyes
- 4.63/5 from 12,124 reviews
Legion Protein Bars
- No artificial sweeteners or dyes
- Every dose disclosed
Legion Casein+
- Micellar casein
- No artificial sweeteners
Disclosure: every product here is a Legion product and we earn a commission if you buy through these links, at no extra cost to you. The link is what credits us; the code is what gets you the discount, so use both. Our dosing guidance comes from published human trials and is not changed by the commission.
FAQs
Can eating too much protein be harmful?
In healthy adults with normal kidney function, high protein intake (up to 2.8g/kg/day) has not been shown to cause kidney damage in RCTs. The concern originated from observational data in patients with pre-existing kidney disease, who do need protein restriction. For healthy individuals, protein excess is simply used for energy or converted to glucose — it doesn't damage kidneys.
How much protein can my body absorb per meal?
The "30g per meal" rule is outdated. Studies show muscle protein synthesis continues to rise up to 40–70g per meal in some contexts. The practical takeaway: there's a threshold effect — below ~3g leucine per meal, MPS isn't maximally stimulated. Above ~40g per meal offers diminishing returns for acute MPS. Over a full day, total protein matters most; per-meal distribution is secondary.
Use our protein intake calculator
Calculate your specific protein target with the Protein Intake Calculator → based on your bodyweight, goal, and activity level.
