Is 2g of Protein per kg of Bodyweight Really Enough?

Posted by VirtualDreamer on May 07, 2025

I've seen the 2g per kg bodyweight protein guideline thrown around a lot, especially for people who lift. But I’m wondering is that really enough if you're cutting, training hard, or trying to build serious muscle? Some studies recommend going as high as 2.5–3g per kg, particularly when in a deficit to preserve lean mass.For context, I weigh around 90kg and train 5–6 times a week (mostly resistance training with some cardio), currently in a slight deficit. That puts me at around 180g of protein per day if I follow the 2g rule, but I’m not sure if that’s optimal.