A simple daily protein plan for lifters who want lean muscle without tracking every calorie.
Most of the protein advice you’ll see online boils down to one number and one schedule, and both are easier than they look. Here’s how to set your target and spread it across the day.
How much protein you need per day
A meta-analysis of 49 trials found that protein intake above about 1.6 g per kg of body weight a day gave no further gains in fat-free mass from resistance training. The International Society of Sports Nutrition says 1.4–2.0 g/kg a day is enough for most people who exercise.
So 1.6 g/kg is a solid starting point. A 75 kg lifter lands at 120 g a day. Higher intakes aren’t harmful to test, but the evidence doesn’t promise extra muscle from them. The same position stand says 2.3–3.1 g/kg may help hold on to lean mass when you’re eating in a calorie deficit.
Key takeaway: Multiply your body weight in kg by 1.6. That’s your daily target.
How to spread it across the day
Split the day’s protein across several meals instead of one big dose. A review of per-meal protein concluded that about 0.4 g/kg per meal across at least four meals is a sensible way to reach 1.6 g/kg. For that 75 kg lifter, that’s 30 g per meal, four times a day. The ISSN suggests 20–40 g per serving, roughly every 3–4 hours.
Here’s a plan you can copy:
- Breakfast: a protein-led meal, around 30 g
- Lunch: around 30 g
- Afternoon snack or shake: around 30 g
- Dinner: around 30 g
Whole foods like eggs, fish, meat, dairy and legumes work fine. The ISSN says whole foods can cover your needs, and supplements are a practical option when you’re short.
Do you need to eat right after training?
Not in a hurry. The old idea of a narrow post-workout “window” has been challenged by recent evidence, which questions whether such a window exists at all. The ISSN notes the muscle-building effect of exercise lasts at least 24 hours. Hit your daily total and keep your meals regular. You don’t need a shake in the car.
Where Proteinly fits
The hard part is eating protein at 8 a.m., noon and 4 p.m. when work gets in the way. Proteinly is a protein-first app with no calorie counting, and its automatic eating timer reminds you to eat every 2 hours. It’s a habit tool for spreading protein through the day. It doesn’t build muscle on its own.
Protein also helps with hunger. A meta-analysis of randomized trials found that protein eaten in a single sitting reduced hunger and raised fullness, though long-term effects on appetite markers were small. Don’t count on protein alone to end cravings.
Frequently asked questions
Do I need protein shakes?
No. Food can get you there. Shakes help when a meal is short on protein.
What if I’m over 40?
The meta-analysis found the benefit of protein supplements shrank with age. We cover older lifters in protein needs after 40.
Can I eat more than 1.6 g/kg?
You can. Past about 1.6 g/kg, the trials found no extra muscle from resistance training.
Next steps
Work out your number (kg × 1.6), divide it into four meals, and keep it steady for a few weeks. If you want help making it a habit, visit the Proteinly homepage, browse the Proteinly articles, or follow @Proteinly on YouTube. Build the Habit. Build the Body.