How Much Protein to Build Muscle?
To build muscle, research points to 1.6-2.2 g of protein per kg of body weight per day, combined with progressive resistance training. For an 80 kg (176 lb) person that is roughly…
Calculate Your Protein IntakeA large body of research converges on about 1.6 g/kg as the point where extra protein stops adding much muscle, with a practical ceiling around 2.2 g/kg. Eating more than that is not harmful for healthy people but rarely speeds gains further.
Protein is only half the equation: without progressive resistance training, extra protein will not build muscle on its own. Spread intake across three or four meals, keep training consistent, and eat enough total calories to support growth.
- Muscle-building range: 1.6-2.2 g/kg per day
- Gains plateau above roughly 2.2 g/kg
- Progressive resistance training is essential
- Spread protein across 3-4 meals
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
Most people do best aiming for 25g to 40g of protein per meal, spread across 3-4 meals a day. This keeps muscle protein synthesis elevated throughout the day rather than concentrating intake into a single large meal.