How Much Protein Do You Actually Need?

Protein requirements aren't one-size-fits-all — they scale with training load, body composition goals, and recovery demand. For sedentary adults, the baseline recommendation sits around 0.8g per kilogram of bodyweight per day. For anyone training with intent, that number climbs significantly.

Strength and hypertrophy training: most research supports 1.6–2.2g per kg of bodyweight daily. At the higher end of that range, you're covering both muscle protein synthesis and the elevated recovery demand from resistance training.

Fat loss phases: protein needs often increase during a caloric deficit, up to 2.2–2.6g per kg, to preserve lean mass while body fat comes down.

Endurance training: requirements are more moderate, typically 1.2–1.6g per kg, since the primary adaptation demand is on the cardiovascular and mitochondrial systems rather than muscle protein turnover.

Where supplementation fits in: whole food should do most of the work. A protein powder such as Whey Matrix (23.6 g protein per 40 g serving) is a convenient way to close the gap on high-volume training days, post-workout windows, or when whole-food access is limited — not a replacement for a complete diet.