Nutrition
Grams Protein per kg (Lifting)
Grams protein per kilogram sets lifting protein targets from body weight—typically 1.6 to 2.2 g/kg—spread across meals for synthesis and recovery.
Grams protein per kilogram for lifting expresses daily protein targets relative to body weight—commonly 1. 6 to 2.
2 g/kg for hypertrophy and strength, with cuts often at the upper end and maintenance bulks in the middle. Heavier athletes and older adults may need the top of the range; sedentary phases can sit lower.
Divide total grams across meals that each clear roughly twenty-five to forty grams.
Common questions
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Is two point two grams per kg necessary for everyone?
No—many lifters thrive near one point six to one point eight on maintenance. Cuts and older adults often benefit from higher ends; test adherence and recovery.
Related terms
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