How Much Protein Do You Really Need? For Muscle Growth and Appetite Control
If you’re lifting consistently and eating with some intent, chances are you’ve heard the usual advice: “Eat more protein. It’s the most important macronutrient for muscle.” That part’s true — the word protein literally comes from the Greek for “of first importance.” But here’s the real question:
How much do you actually need — and is more always better?
Let’s break it down into two goals most guys have:
- Building (or maintaining) muscle
- Managing hunger, especially while cutting fat
Protein for Muscle Growth: What the Research Really Says
For years, the popular wisdom was that you needed 1 gram of protein per pound of bodyweight. But when you dig into the actual science, that number’s pretty inflated. Multiple long-term, controlled studies — plus gold-standard nitrogen balance data — show that 1.6 g/kg of bodyweight (around 0.72 g/lb) is enough to maximize muscle protein synthesis for most lifters.
To play it safe, I recommend 1.8 g/kg (0.8 g/lb) per day as a solid minimum target. That covers the average gym-goer and ensures you’re not leaving gains on the table. If you’re vegan, training twice a day, or using anabolic support — you might benefit from going higher (up to 2.2 g/kg / 1 g/lb). But beyond that? The research gets murky.
A massive 2017 meta-analysis found no additional benefit for muscle growth past that point. Even studies looking at post-workout recovery found that more protein didn’t speed things up. So unless you fall into a niche category, chasing huge numbers just means eating more protein shakes… not building more muscle.
What About Protein for Appetite Control?
Now let’s flip the script. Say you’re cutting, trying to lean out — does ramping up your protein make you feel fuller and help you eat less? It’s a reasonable idea. Protein is more satiating than carbs or fats — but only up to a point. There is a study looking at two different high-protein diets during a cut (20% calorie deficit):
- One group ate 1.8 g/kg of protein (your muscle-building sweet spot)
- Another group pushed it up to 2.9 g/kg
And guess what? No difference in hunger, energy, mood, cravings, or training motivation. Not only that, but there was no habituation effect — meaning even over time, eating more protein didn’t lead to less hunger.
Protein Leverage: Why We Crave a Certain Amount
Here’s where it gets interesting. There’s a theory called protein leverage — and it suggests your body has an internal “protein dial” that pushes you to eat until you’ve hit your daily protein requirement. Kind of like how thirst tells you when you’re low on water.
Once you’ve hit that threshold (around 1.8 g/kg), the dial shuts off. Your appetite doesn’t get quieter just because you throw more chicken breast or whey into the mix.
There’s even hard data to back this up. A meta-analysis of 38 studies showed that people naturally ate fewer calories as they increased protein — but only up to about 20% of total calories (~1.2 g/kg/day). After that, no further appetite-suppressing effect.
So What Should You Do?
If you’re already hitting 1.8 to 2.2 g/kg of bodyweight in protein each day, you’re covered. Eating more won’t help you build more muscle, and it probably won’t help with hunger either.
In a cut? You’re better off adding fibrous vegetables, high-volume meals, and foods with low energy density. Think:
- Egg whites
- Leafy greens
- Zucchini, cucumbers, mushrooms
- Stir-fries with minimal oil
These help fill your stomach without overloading calories — and that’s where the real satiety advantage lies.
Protein is essential, no question. But more isn’t always better — especially once you’re past the optimal intake for muscle.
If you’re training hard and hitting your 1.8–2.2 g/kg daily target, you’re in the sweet spot.
Instead of chasing higher numbers, focus on meal quality, fiber, and consistency. That’s what’ll move the needle — whether you’re building muscle, leaning out, or just trying to feel better in your skin.
Got questions about your protein intake or want help dialling in your nutrition? Book a call — happy to help.
