Nutrition
How much protein per day do you need?
The range the evidence supports, why it's a range rather than a number, and how to hit it without weighing everything.
The range
For someone training regularly and trying to build or keep muscle, most of the evidence lands between roughly 1.6 and 2.2 grams of protein per kilogram of body weight per day. Below that range, results are worse. Above it, the extra reliably does very little.
Why it's a range
Because the number depends on things a single figure can't carry: how much muscle you already have, whether you're in a calorie deficit, how hard you're training, and your age. A deficit pushes you toward the top of the range — protein is what you hold on to muscle with while everything else is being cut.
Anyone publishing one exact number for everybody has either hidden the assumptions or not made any.
Hitting it without a kitchen scale
Aim for a palm-sized portion of a protein source at each main meal, and check the total with the app a few times rather than every day. The point of logging is to calibrate your eye, not to keep it forever. Most people find they're eating far less than they assumed at breakfast and roughly enough at dinner.
Timing matters less than the total
The "anabolic window" has been studied repeatedly and it is much wider than it was sold as. Spreading protein across three or four meals is a reasonable default, and the difference between that and a slightly lopsided day is small next to the difference between hitting your total and missing it.
Who should take this to a professional
Kidney disease, pregnancy, an eating disorder, or any condition with a prescribed diet: the ranges above do not apply to you, and no app should be the thing that decides your intake. The daily targets Fynrox shows are general defaults, not a plan for these conditions — speak to a clinician and follow their advice instead.
Reviewed by the Fynrox nutrition team on 24 September 2026. General fitness and wellness information only — it is not medical advice and does not replace a conversation with a clinician about your own situation. How Fynrox handles safety.
Put it into practice with a 12-week programme: Fynrox Fat Loss Reset or Fynrox Muscle & Strength.