Skip to content
Menu

What protein goal should I set on MFP?

Q: What protein goal should I set on MFP?

A: If you’re wondering how many grams of protein per day you should be eating, here’s some information.

📊 RDA. Most adults need around 0.75g of protein per kilo of body weight. E.G.

9 stone (57kg) = 43g
12 stone (76kg) = 57g
15 stone (95kg) = 71g

💪 For Significant Muscle Gain (Body Building). 1.6-2.2g per kg bodyweight is the gold standard.

9 stone (57kg) = 91-125g
12 stone (76kg) = 121-167g
15 stone (95kg) = 152-209g

🕺💃 For Muscle Gain/Preservation + Satiety, whilst in a calorie deficit to reduce body fat (Toning). 2-3g per kg bodyweight seems to be ideal.

9 stone (57kg) = 114-171g
12 stone (76kg) = 152-228g
15 stone (95kg) = 190-285g


Don’t fret too much about whether to go top end or lower end! Just pick a number that suits you appetite, your budget, your dietary preferences, and you’ll be fine!

Remember, whether it’s for fat loss or building up – calories are king!! So, as long as you’ve got your calorie intake right, just get your protein within these boundaries and you’ll be on your way to awesome RESULTS!

See also: 

What are the benefits of a high-protein diet?
How much protein, fat and carbs should I eat?
How can increase my protein intake without going over my calories?