How much protein for muscle growth and fat loss?

Whether your goal is hypertrophy or weight loss, protein is the macronutrient that most people under-eat relative to their training.

Practical targets

Many lifters do well around 1.6–2.2 g of protein per kg of body weight per day (or roughly 0.7–1 g per lb). Higher end of the range is often useful in a fat-loss phase.

Exact needs vary; consistency beats perfection.

Habits that work

• Anchor each meal with a protein source (eggs, dairy, meat, fish, tofu, Greek yogurt, whey if you use it)
• Spread intake across the day rather than one huge dinner
• Log for 1–2 weeks to learn your baseline, then loosen the tracking if you prefer

Protein will not replace training

You still need progressive overload for muscle growth, and a calorie deficit for fat loss. Protein supports both; it does not replace either.

How FitFort helps

FitFort’s nutrition logging (camera, barcode, or search) sits next to your workout history, so protein targets and training volume stay connected.

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