How much protein should I eat during maintenance? An in-depth nutritional guide

October 18, 2025 •

4 min read

According to the National Institutes of Health, the Recommended Dietary Allowance (RDA) of 0.8 grams of protein per kilogram of body weight is just the minimum to prevent deficiency, and many experts suggest a higher intake is necessary for optimal health, especially during weight maintenance. To answer the question of how much protein should I eat during maintenance?, it is important to consider individual factors like activity level and age.

Quick Summary

Maintaining your body's muscle mass and weight requires a personalized protein intake strategy. This guide details how to calculate your optimal daily protein needs based on activity and age, compares different protein sources, and explains the benefits of consistent intake for muscle preservation and overall health.

Key Points

Calculate Based on Activity: Aim for 1.2 g/kg (sedentary) to 2.0 g/kg (active) of body weight for maintenance, higher than the minimal RDA.
Prioritize Older Adults: Individuals over 50 require a higher protein intake of 1.0–1.2 g/kg or more to counter age-related muscle loss.
Focus on Consistent Timing: Distribute protein evenly across meals (e.g., 25-30g per meal) to maximize muscle protein synthesis and control appetite.
Vary Protein Sources: Combine high-quality animal proteins with diverse plant-based options to ensure a complete amino acid profile and gain additional nutrients like fiber.
Watch for Deficiency Signals: Be mindful of signs like fatigue, muscle weakness, or skin/hair issues, which can indicate insufficient protein intake.
Balance is Key: In the maintenance phase, focus on adequate, not excessive, protein intake, as very high levels may pose risks for some individuals.
Supplement If Needed: Use protein powders to conveniently hit your daily target, especially if you struggle to get enough from food alone.

What is the 'Maintenance' Phase?

After a period of weight loss or muscle building, a maintenance phase is the period where your goal is to sustain your current body weight and body composition. Unlike dieting, which involves a caloric deficit, or bulking, which requires a surplus, maintenance aims for a caloric balance. However, simply eating the same amount of calories isn't enough; maintaining adequate protein intake is crucial to prevent the loss of hard-earned muscle mass and keep metabolism stable. Muscle tissue is more metabolically active than fat, so preserving it helps with long-term weight management.

How to Calculate Your Maintenance Protein Needs

While the baseline RDA for a sedentary adult is 0.8 g/kg of body weight, this is not optimal for active individuals or those focused on muscle preservation. Individual requirements depend on several factors, including your body weight, activity level, and age.

For sedentary individuals: Aim for the lower end of the maintenance range, around 1.2 g/kg of body weight. This is higher than the standard RDA but provides better support for general health and muscle preservation.

For active individuals and athletes: Those who exercise regularly, especially with resistance training, have higher protein needs. For maintenance, a range of 1.2 to 2.0 g/kg is recommended. The higher end of this scale is beneficial for those who engage in high-intensity exercise or strength training.

For older adults (age 50+): As we age, our bodies experience a natural loss of muscle mass called sarcopenia. To combat this, older adults may need to increase their protein intake to 1.0–1.2 g/kg or even higher, with some recommendations reaching 1.2–1.5 g/kg per day.

Calculation Example:

Sedentary 75 kg person: 75 kg x 1.2 g/kg = 90 grams of protein per day.
Active 75 kg person: 75 kg x 1.6 g/kg = 120 grams of protein per day.

The Importance of Protein Timing and Distribution

Instead of consuming a large portion of your daily protein in one meal, research shows that spreading your protein intake evenly throughout the day is a more effective strategy for supporting muscle protein synthesis. Aim for 25-30 grams of protein per meal, which can also help with satiety and managing hunger levels. Having a protein-rich breakfast, for instance, can help reduce cravings later in the day.

Choosing the Right Protein Sources

Not all protein is created equal. Protein quality is determined by its amino acid profile and digestibility. Animal-based proteins are typically considered high-quality because they contain all nine essential amino acids. However, a diverse intake of plant-based proteins can also provide all essential amino acids and offer additional benefits like fiber.

Here is a comparison of common protein sources:


Feature	Animal-Based Proteins	Plant-Based Proteins
Amino Acid Profile	Complete protein source, containing all nine essential amino acids.	May lack some essential amino acids individually (e.g., rice protein is low in lysine) but can be complete when varied.
Digestibility	Highly digestible and bioavailable.	Digestibility can vary but improves with diversity.
Nutrient Density	Rich in heme iron, vitamin B12, and other minerals.	Often rich in fiber, vitamins, and antioxidants.
Saturated Fat	Some sources can be high in saturated fat; choosing lean cuts is important.	Typically very low or free of saturated fat.
Examples	Chicken, beef, fish, eggs, Greek yogurt.	Lentils, chickpeas, beans, tofu, nuts, quinoa.

Signs of Protein Deficiency and Excess

Understanding the signs of inadequate or excessive protein intake is important for maintaining optimal health. While most people in developed nations consume enough protein to prevent acute deficiency, subtle signs can still indicate low intake.

Signs of inadequate protein intake can include:

Muscle weakness and atrophy
Edema (swelling), particularly in the hands, feet, and ankles
Brittle hair and nails, plus skin issues
Weakened immune response, leading to frequent illness
Persistent fatigue and low energy
Increased hunger and cravings
Slow wound healing

Signs of excessive protein intake can include:

Weight gain from excess calories
Fatigue and dehydration
Gastrointestinal issues like constipation if other nutrients like fiber are displaced
Potential strain on kidneys in individuals with pre-existing kidney disease

In healthy individuals, protein intakes up to 2 g/kg are generally considered safe, but consulting a healthcare professional is wise for those with kidney disease or other health concerns.

Practical Strategies for Protein Maintenance

To make your protein intake work for you during maintenance, consider these actionable strategies:

Prioritize protein at every meal: Include a quality protein source in each meal and snack to help with satiety and steady muscle synthesis.
Choose lean sources: Opt for lean meats, poultry, fish, and low-fat dairy to manage overall calorie intake.
Incorporate plant-based options: Mix in legumes, nuts, seeds, and tofu for fiber and other micronutrients.
Consider supplements wisely: If you struggle to meet your daily protein target through food, a protein supplement can be a convenient tool, particularly for post-workout recovery or at breakfast.
Listen to your body: Adjust your intake based on your activity levels, hunger cues, and how you feel. Maintenance isn't about rigid restriction but about sustainable, healthy habits.

Conclusion

For anyone looking to solidify the progress made during a period of weight loss or muscle gain, determining how much protein should I eat during maintenance? is key. The optimal amount typically lies above the minimum RDA, ranging from 1.2 g/kg for less active individuals to up to 2.0 g/kg for highly active ones. Distributing this intake evenly throughout the day, focusing on high-quality and diverse sources, and listening to your body's signals are all fundamental to success. By consciously prioritizing protein, you can protect muscle mass, support a healthy metabolism, and sustain your results for the long term. A balanced approach with a variety of nutrient-dense foods is always the most effective and safe path to maintaining your health and fitness goals.

Visit Examine.com for more information on optimal protein intake.

Frequently Asked Questions

During weight loss, higher protein is often used to maximize satiety and preserve muscle in a calorie deficit. For maintenance, the focus shifts to a consistent, adequate intake to sustain the muscle and weight you have achieved, rather than aggressively preserve it during a deficit.

Both animal and plant sources can be effective during maintenance. Animal proteins are complete and highly bioavailable, while diverse plant proteins provide a complete profile along with fiber and other nutrients. A combination of both is often considered the best approach.

Yes, if protein intake is insufficient or you become sedentary, your body can begin to break down muscle tissue, especially as you age. Maintaining an adequate protein intake, particularly for older adults, is crucial to prevent this loss.

Excessive protein intake can lead to increased body fat storage if it pushes you into a calorie surplus. It can also cause dehydration, fatigue, and potential strain on the kidneys for those with pre-existing conditions. Sticking to the recommended maintenance range is best.

While the 'anabolic window' immediately post-exercise is debated, consistently spreading protein intake throughout the day is beneficial for maintaining muscle and appetite control. Aiming for 25-30 grams per meal is a good strategy.

You can increase your protein intake by adding lean meats, poultry, or fish to meals. Including legumes, nuts, and seeds in salads or snacks is helpful, as is incorporating low-fat dairy like Greek yogurt or cottage cheese.

Protein supplements are not necessary but can be a convenient tool, especially if you have high protein needs or struggle to consume enough from whole foods. They can be particularly useful for post-workout recovery or as a quick, protein-rich snack.