1Muscle & strength: 1.6โ2.2 g/kg
For a typical 80 kg man, that is 128โ176 g per day. Studies show gains plateau near 1.6 g/kg, so 2.0 g/kg is a comfortable ceiling for most.
For Men
How much protein do men need a day?
Men typically weigh more and have more lean mass, so their protein totals run higher โ but the recommendation is still body-weight-based: 1.2โ1.8 g/kg for general health, and up to 2.2 g/kg when gaining muscle or cutting.
- โWeight-based protein target (g/kg)
- โOptimized for muscle gain & dieting
- โFree, instant, no sign-up
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Protein targets for men at a glance
Example ranges for an 80 kg man. Scale to your own body weight โ for a 90 kg man multiply each range by 90 รท 80.
| Goal | Recommended range | Typical target | Note |
|---|---|---|---|
| Maintenance / general health | 96โ144 g/day | 120 g/day (1.5 g/kg) | 0.8 g/kg is the RDA minimum; 1.2โ1.8 g/kg suits most active adults. |
| Muscle gain / hypertrophy | 128โ176 g/day | 160 g/day (2 g/kg) | Gains in lean mass plateau around 1.6 g/kg/day (Morton et al., 2018). |
| Weight loss / fat loss | 144โ192 g/day | 176 g/day (2.2 g/kg) | Higher protein preserves lean mass while you cut calories. |
| RDA baseline | 64 g/day (0.8 g/kg) | Minimum | Minimum to avoid deficiency in healthy adults. |
Male-specific protein guidance
For men, protein mostly gets discussed around training โ muscle gain, strength, and cutting. The same ranges apply to older men for preserving muscle and bone as they age.
2Cutting: raise it to 1.8โ2.4 g/kg
When dieting, more protein preserves muscle and keeps you full. Expect 144โ192 g per day for an 80 kg man while cutting.
3Age 40+: protect muscle mass
Sarcopenia (age-related muscle loss) starts around 40. Men over 40 benefit from 1.2โ1.6 g/kg plus resistance training to stay strong and mobile.
4Meal distribution works for everyone
Three to five meals with 30โ50 g each (roughly 0.4 g/kg per meal) reliably supports daily muscle protein synthesis for larger men.
High-protein foods for men
Men aiming at higher totals will lean on dense sources: chicken breast, whey, cottage cheese, tuna, sirloin, eggs, and Greek yogurt. The food hub shows protein and calories per serving.
Frequently asked questions
Quick answers about protein intake for this goal.
How much protein does a man need per day?
โผ
Around 1.2โ1.8 g/kg for general health, 1.6โ2.2 g/kg for muscle gain, and up to 2.4 g/kg when cutting. An 80 kg man would target roughly 96โ192 g depending on goal.
Is 200 g of protein a day too much for a man?
โผ
Not for an athletic man around 90โ100 kg, where 200 g sits within the 2.0โ2.2 g/kg range. For a lighter or sedentary man it is unnecessarily high โ use the calculator instead of a fixed number.
Does eating protein increase testosterone?
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Protein itself does not raise testosterone. Very low-protein, low-fat diets can suppress hormones, so adequate protein plus healthy fats is the sensible baseline.
Do men lose hair from high protein?
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No reliable evidence links typical high-protein diets (1.6โ2.2 g/kg) to hair loss. Hair loss has many causes โ genetics being the main one.
What protein foods are best for men cutting weight?
โผ
Lean, filling, protein-dense: chicken breast, white fish, tuna, eggs, Greek yogurt, whey, and shrimp. They deliver the top-of-range daily protein without blowing the calorie budget.
Related protein calculators
Explore other protein tools and calculators.
Weight loss โFat-loss protein targetsMuscle gain โMuscle-building protein targetsWeight gain โBulking protein targetsRecomposition โLose fat & build muscleFor women โFemale-specific guidanceFor athletes โPerformance & training targetsBy weight โ50โ100 kg targetsFood databases โHigh-protein foods hubMeal planner โBuild high-protein mealsCreatine calculator โCreatine dose, loading & water
This page provides general educational estimates based on body weight and current sports-nutrition guidelines (International Society of Sports Nutrition, American College of Sports Medicine, and the IOM Dietary Reference Intakes). It is not medical advice. For individualized guidance, especially with kidney or liver disease, diabetes, pregnancy, or other conditions, consult a registered dietitian or physician.