Blog · 2 min · figures checked on 9 November 2026
How much protein a day for strength training?
By Nicolas Papon, founder of Live For Fit ·
About 1.8 to 2.7 g per kilo of body weight per day. The app starts at 2.4 g, a practical benchmark beyond which the gain is small.
What the research says
Helms, Zinn, Rowlands and Brown (2014) recommend 2.3 to 3.1 g per kilo of lean mass during a cut, which is about 1.8 to 2.7 g per kilo of body weight for someone at 15% body fat.
Hector and Phillips (2018) place a practical ceiling around 2.4 g per kilo.
What Live For Fit does
At Live For Fit: Your protein is calculated on your weight, at 2.4 g per kilo by default, within the 1.8 to 2.7 g range.
At Live For Fit: When the app adjusts your calories each week, it changes the carbohydrates and protects your protein.
We publish Live For Fit. This information does not replace medical advice.