1 · Total daily · 1.6-2.2 g/kg
For lifters, lean-mass gains largely plateau at about 1.6 g/kg of protein a day, with about 2.2 g/kg a prudent target for maxing them out.For lifters, the evidence on daily protein comes mainly from the Morton 2018 (49 , 1,863 people, all training for 6 weeks or more):Gains in lean mass largely plateaued at about 1.6 g/kg a day (with a wide , 1.03-2.20)So for people who want to max out muscle gain, the authors consider about 2.2 g/kg a prudent targetTiming, post-workout dose and protein source had little or no effect on muscle gained over weeks
During fat loss: common advice moves toward the upper end, about 1.6-2.4 g/kg a day, higher for bigger deficits (the reasoning is that the deficit itself suppresses synthesis; this is mechanistic inference).
For 70 kg: at 1.8 g/kg that is about 126 g a day, over 4 meals of 30-35 g.
The official recommended intake for ordinary adults () is only 0.8 g/kg, a floor against deficiency, not a target for building muscle. People with severe kidney disease who are not on dialysis should follow their doctor on protein.