Protein Intake for Muscle Gain
Building muscle requires a calorie surplus, consistent resistance training, and enough protein to fuel muscle repair — generally 1.6g to 2.2g per kilogram of body weight per day.…
Calculate Your Protein IntakeBuilding muscle requires a calorie surplus, consistent resistance training, and enough protein to fuel muscle repair — generally 1.6g to 2.2g per kilogram of body weight per day. Spreading protein evenly across 3–4 meals, rather than loading it into one meal, gives your body a steady supply of amino acids for muscle protein synthesis throughout the day.
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
To build muscle, aim for roughly 1.6g to 2.2g of protein per kilogram of body weight daily, combined with resistance training and a slight calorie surplus.