Protein for Weight Gain: How to Build Up
To gain weight as muscle, combine a calorie surplus with 1.6-2.2 g of protein per kg of body weight per day. A 65 kg (143 lb) person targets roughly 105-145 g of protein daily…
Calculate Your Protein IntakeHealthy weight gain is driven by a calorie surplus, but protein and resistance training decide how much of that gain is muscle rather than fat. Meeting the protein target while eating above maintenance lets you build up in a controlled way.
If you struggle to eat enough, add calorie-dense but nutritious foods such as nut butters, whole milk, oats and olive oil, and use shakes to top up. Aim for a steady gain of around 0.25-0.5 kg per week.
- Protein target: 1.6-2.2 g/kg per day
- Eat above maintenance for a calorie surplus
- Resistance training steers gains toward muscle
- Aim for 0.25-0.5 kg gained per week
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
Yes — after calculating your protein target, switch to the Vegan option under "Diet preference" in the results to see a sample day built entirely from plant-based sources like tofu, lentils, chickpeas, peanut butter, soy milk and plant protein powder that adds up to your target.