How Much Protein for Intermediate Lifters?

October 20, 2025 •

4 min read

According to a 2018 meta-analysis, consuming between 1.6 and 2.2 grams of protein per kilogram of body weight is sufficient for maximizing muscle gains in resistance-trained individuals. This article explores how much protein for intermediate lifters is truly optimal, factoring in goals like bulking, cutting, and body recomposition.

Quick Summary

This guide provides science-backed protein recommendations for intermediate lifters, explaining daily intake targets, timing strategies, and how to adjust for different goals such as gaining muscle or losing fat.

Key Points

Daily Target: Aim for 1.6-2.2 grams of protein per kilogram of body weight to optimize muscle growth as an intermediate lifter.
Goal Adjustment: Increase protein intake to 2.2-2.7+ g/kg of lean mass during a cut to preserve muscle mass in a calorie deficit.
Total Intake over Timing: Focus on meeting your total daily protein goal first, as this is the most critical factor for muscle growth and recovery.
Spread Intake: Distribute your protein across 3-6 meals a day for a consistent supply of amino acids, which is more effective than cramming it into one or two large meals.
Quality Sources: Prioritize high-quality protein from sources like lean meats, dairy, and eggs, or use a variety of complementary plant-based sources.
Optimize with Casein: Consider a pre-sleep dose of 30-40g of slow-digesting casein protein to support overnight muscle protein synthesis.

Understanding Protein Needs for Intermediate Lifters

As an intermediate lifter, your nutritional requirements differ from those of a beginner. Your body has become more efficient, and you're pushing past initial gains, meaning optimizing your protein intake is crucial for continued progress. While the general recommendation for most athletes is 1.6-2.2 g/kg of body weight, nuances exist based on your specific training goals. The total daily intake is the most critical factor, though meal distribution can also play a role in maximizing muscle protein synthesis (MPS).

Protein for Different Phases

Your specific intake may vary depending on whether you are bulking, cutting, or maintaining your weight for body recomposition.

Bulking: Maximizing Muscle Growth

When in a calorie surplus, your body has ample fuel, which reduces the risk of muscle breakdown. During this phase, aiming for the lower to middle end of the recommended range is often sufficient. A daily intake of around 1.6-2.2 g/kg is the sweet spot for maximizing gains without over-consuming protein, which would simply displace other necessary macronutrients like carbohydrates and fats. Focus on hitting this target consistently, and remember that excess protein won't lead to more muscle growth if total calories are already sufficient.

Cutting: Preserving Muscle Mass

When in a calorie deficit, your body is at a higher risk of breaking down muscle tissue for energy. To counteract this, a higher protein intake is essential. For intermediate lifters on a cut, increasing protein to the upper end of the spectrum, around 2.2-2.7 g/kg of lean body mass (or even slightly higher), can help preserve hard-earned muscle mass. The increased satiety from higher protein consumption is a significant bonus during a calorie-restricted phase, helping to manage hunger.

Body Recomposition: Balancing Fat Loss and Muscle Gain

For lifters aiming to simultaneously lose fat and gain muscle, a high protein intake is critical. This process is more challenging for intermediate lifters than for beginners, so a target of 2.6-3.5 g/kg of body weight is often recommended. A consistent, high protein diet helps protect muscle tissue while in a modest calorie deficit. Paired with a solid training program focused on progressive overload, this approach can lead to favorable changes in body composition.

Protein Sources: Quality Over Quantity

While meeting your total daily protein goal is paramount, the source and quality of your protein matter. High-quality, complete proteins contain all nine essential amino acids needed for muscle repair and growth.

Animal-Based: Lean meat (chicken breast, beef), fish (salmon, tuna), eggs, and dairy products (Greek yogurt, cottage cheese) are excellent complete protein sources. Whey and casein protein powders are also popular for their convenience and high amino acid content.
Plant-Based: Vegetarians and vegans can effectively build muscle by combining various plant sources throughout the day to ensure a complete amino acid profile. Soy products (tofu, tempeh), lentils, beans, and quinoa are great options. Pea and soy protein isolates are also high-quality plant-based supplements.

Protein Timing and Distribution

The importance of the post-workout 'anabolic window' has been exaggerated, with modern research emphasizing that total daily intake is the most critical factor. However, strategic timing and distribution can still offer marginal benefits for optimizing MPS.

Daily Distribution: Aim to distribute your protein intake fairly evenly throughout the day, having 3-6 meals containing 0.40-0.55 g/kg of protein. For a 90kg lifter, this equates to 36-50g of protein per meal, split across 3-5 meals.
Peri-Workout Nutrition: Consuming protein within 1-2 hours before or after training is a pragmatic approach, especially if training in a fasted state. If you have eaten a protein-rich meal a few hours before, the post-workout timing is less critical.
Pre-Sleep Protein: Consuming 30-40 grams of a slow-digesting protein like casein before bed can help elevate muscle protein synthesis overnight.

Protein Recommendations Comparison Table


Training Goal	Daily Protein Range (g/kg of body weight)	Protein Timing	Key Considerations
Bulking	1.6-2.2 g/kg	Consistent, spread across 3-6 meals.	Sufficient total calories are a prerequisite.
Cutting	2.2-2.7 g/kg of lean mass	Higher intake is crucial for muscle preservation during a deficit.	Increased satiety helps manage hunger.
Body Recomposition	2.6-3.5 g/kg	High daily intake to balance muscle gain and fat loss.	Requires a modest calorie deficit and intense training.
Maintenance	1.6-2.0 g/kg	Spreading intake evenly helps maintain muscle mass.	Can be adapted based on activity levels.

Conclusion

For intermediate lifters, an optimal protein intake typically falls within the range of 1.6 to 2.2 grams per kilogram of body weight, but this can increase to 2.2-2.7+ g/kg of lean mass during a calorie-restricted cutting phase to better preserve muscle. While the total daily protein intake is the most important factor, distributing this intake across multiple meals can optimize muscle protein synthesis. By adjusting your protein target to align with your specific goals—whether bulking, cutting, or recomping—and consistently hitting your daily intake from high-quality sources, you can ensure your hard training is fully supported by your nutrition.

For more detailed nutritional guidelines, consider reviewing the International Society of Sports Nutrition Position Stand on protein intake.

Frequently Asked Questions

This common guideline, which translates to 2.2 g/kg, is a solid target for intermediate lifters, especially those bulking or recomping. During an aggressive cut, aiming slightly higher based on lean body mass might be beneficial.

No, the urgency of the post-workout 'anabolic window' is largely a myth. Total daily protein intake is far more important. As long as you consume a protein-rich meal within a few hours of training, your body will recover effectively.

Yes, it is entirely possible to meet your protein needs through whole foods. Supplements like protein powder are convenient for hitting high daily targets, but whole food sources should form the foundation of your diet.

High-quality, complete protein sources are best. Animal-based options like whey protein, eggs, and lean meat contain all essential amino acids. Plant-based sources can be equally effective when combined strategically.

In healthy individuals, there is no evidence that a high-protein diet causes kidney damage. However, those with pre-existing kidney disease should consult a doctor before increasing their protein intake.

Aim for 3-6 meals containing 0.40-0.55 grams of high-quality protein per kilogram of body weight per meal. This helps maximize muscle protein synthesis throughout the day.

While less critical than total daily intake, distributing protein evenly across meals can optimize muscle protein synthesis. Pre-sleep casein protein intake may also offer marginal benefits by elevating synthesis rates overnight.