How Much Protein Do I Need to Build Muscle?
The research is clear on how much protein you need to build muscle. Here's the number, how to split it up and how to hit it.
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1. The Evidence-Based Target
A large 2018 meta-analysis found that protein intake helped muscle gains up to about 1.6 g per kilogram of bodyweight per day, with some people benefiting from up to 2.2 g/kg. The International Society of Sports Nutrition recommends 1.4 to 2.0 g/kg for most active people. The general RDA of 0.8 g/kg is a minimum to avoid deficiency, not an optimal amount for building muscle.
2. Protein Per Day by Bodyweight
| Bodyweight | 1.6 g/kg (0.7 g/lb) | 2.2 g/kg (1 g/lb) |
|---|---|---|
| 120 lb (54 kg) | 87 g | 120 g |
| 150 lb (68 kg) | 109 g | 150 g |
| 180 lb (82 kg) | 131 g | 180 g |
| 210 lb (95 kg) | 152 g | 210 g |
| 240 lb (109 kg) | 174 g | 240 g |
3. Simple Protein Calculator
- Multiply your bodyweight in pounds by 0.7 for a solid target
- Use up to 1 g per pound if you're cutting or want a safety margin
- If you carry a lot of body fat, base it on your goal weight instead
4. How to Split Your Protein
Aim for about 0.4 g/kg per meal, which is roughly 25 to 40 g, across 3 to 5 meals. Each serving should contain around 2 to 3 g of leucine, which whey, meat, eggs and dairy provide easily.
5. High-Protein Foods
- Chicken breast: about 31 g per 100 g cooked
- Greek yogurt: about 17 to 20 g per 200 g
- Eggs: about 6 g each
- Canned tuna: about 25 g per 100 g
- Lentils: about 18 g per cooked cup
- Whey protein: 20 to 25 g per scoop
6. Protein Needs While Cutting vs Bulking
When dieting to lose fat, protein needs often rise because higher intake helps preserve muscle in a calorie deficit. Many lifters aim for the upper end of the range while cutting. During a bulk, 1.6 g/kg is usually enough.
7. Plant-Based Protein Needs
Vegans and vegetarians may benefit from aiming slightly higher, around 1.8 to 2.0 g/kg, because some plant proteins are lower in leucine and digestibility.
Final Thoughts
To build muscle, most people should aim for about 1.6 g of protein per kilogram of bodyweight (0.7 g per pound) per day, split into 3 to 5 meals of 25 to 40 g. Hit that target consistently with whole foods and protein powder, train hard, and the results will follow. If you have kidney disease, talk to your doctor before increasing protein. This article is for general information only and isn't medical advice. Talk to a doctor or registered dietitian before starting a supplement, especially if you're pregnant or nursing, take medication or have a health condition.
Frequently Asked Questions
- Is 1 gram of protein per pound too much?
- It's more than most people need, but it's safe for healthy people and offers a margin when cutting.
- Can your body only absorb 30 g of protein at once?
- No. You absorb nearly all of it. Larger servings are simply used over a longer period.
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