How Much Protein Per Day to Build Muscle
The evidence-based protein intake for building muscle — grams per kilogram of body weight, how much per meal, and how to hit your daily target.
“Eat a gram per pound” is the oldest gym advice in the book — and it’s not far off. But the right number for you depends on your exact body weight, and the research gives us a precise, evidence-based range. Here it is.
The protein range that builds muscle
To maximize muscle growth, sports nutrition research consistently recommends 1.6–2.2 g of protein per kilogram of body weight per day.
The key finding from the science: muscle-building gains plateau around 1.6 g/kg/day. Eating more than that (like 3 g/kg) doesn’t meaningfully add more muscle — it just adds extra calories. So the practical sweet spot is 1.6–2.0 g/kg for most people.
| Body weight | Protein per day (1.6–2.0 g/kg) |
|---|---|
| 65 kg | 104–130 g |
| 75 kg | 120–150 g |
| 85 kg | 136–170 g |
| 95 kg | 152–190 g |
How much per meal
Your daily total only works if you spread it out. Aim for 20–40 g of protein per meal, across 3–6 meals a day. Each meal triggers muscle protein synthesis, so a steady stream of protein beats one giant dinner.
A rough split for a 150 g target:
- Breakfast: 35 g
- Lunch: 40 g
- Post-workout snack: 30 g
- Dinner: 45 g
Do you need a protein shake?
Whole foods first — chicken, eggs, Greek yogurt, fish, tofu, and lentils all count the same as powder. A shake is just the most convenient way to top up when you’re short. If you’re hitting your target from food, you don’t need one at all.
Many lifters also add creatine monohydrate — one of the few sports supplements with strong evidence for muscle gain. Find your dose by weight with our creatine calculator.
Get your exact number
Your ideal target depends on your weight, age, height, and activity level. Enter your details in the protein calculator for muscle gain and it returns a personal daily target in grams, a healthy range, and a grams-per-meal split. From there, the meal planner turns your number into a full day of real meals.
The muscle-building checklist
- Get your personal daily protein target in grams
- Eat 20–40 g of protein per meal across 3–6 meals
- Pick lean high protein foods you actually enjoy
- Train consistently with progressive overload
- Sleep 7–9 hours — muscle grows during recovery
Get your number in seconds with the daily protein intake calculator and start building the smart way.