1Aim for at least 1.6 g/kg
The meta-analysis plateau was around 1.6 g/kg/day โ beyond that, adding more protein yields smaller extra gains. 1.6โ2.2 g/kg is the practical working range for most trainees.
Muscle Gain
Protein intake for building muscle
To build muscle you need a training stimulus, a calorie surplus, and enough protein. Around 1.6โ2.2 g per kg of body weight per day appears to fully maximize lean-mass gains for most lifters. Use the calculator to find your target.
- โWeight-based muscle-gain target (g/kg)
- โBased on systematic-review evidence
- โFree, instant, no sign-up
Free ยท no sign-up ยท instantly calculates
Protein targets for muscle gain at a glance
Example ranges for a 70 kg person. Scale linearly with your own body weight โ for a 60 kg lifter multiply each range by 60 รท 70.
| Goal | Recommended range | Typical target | Note |
|---|---|---|---|
| Maintenance / general health | 84โ126 g/day | 105 g/day (1.5 g/kg) | 0.8 g/kg is the RDA minimum; 1.2โ1.8 g/kg suits most active adults. |
| Muscle gain / hypertrophy | 112โ154 g/day | 140 g/day (2 g/kg) | Gains in lean mass plateau around 1.6 g/kg/day (Morton et al., 2018). |
| Weight loss / fat loss | 126โ168 g/day | 154 g/day (2.2 g/kg) | Higher protein preserves lean mass while you cut calories. |
| RDA baseline | 56 g/day (0.8 g/kg) | Minimum | Minimum to avoid deficiency in healthy adults. |
How much protein to build muscle?
A 2018 systematic review and meta-analysis of 49 trials found protein supplementation increased muscle size and strength, with benefits leveling off around 1.6 g/kg/day. Higher intakes (up to 2.2 g/kg) are a reasonable margin, especially in a deficit or surplus.
2Pair it with progressive overload
Protein only builds muscle when combined with a training stimulus. Progressive overload (gradually adding weight or volume) is the other half of the equation.
3Spread protein in 20โ40 g doses
Around 0.4 g/kg per meal (roughly 20โ40 g) spaced across 3โ5 meals maximizes daily muscle protein synthesis. Leucine-rich foods help too.
4You still need a mild surplus
Muscle is built in a calorie surplus. A modest 200โ400 calorie surplus with high protein is better for lean gains than bulking aggressively.
Best foods for muscle gain
Prioritize protein-dense foods with full amino-acid profiles: chicken breast, whey, Greek yogurt, eggs, salmon, tuna, and cottage cheese. The food hub lists protein and calories per serving.
Frequently asked questions
Quick answers about protein intake for this goal.
How many grams of protein per kg to build muscle?
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Around 1.6โ2.2 g per kg of body weight per day. The meta-analysis plateau was approximately 1.6 g/kg; 2.0 g/kg is a comfortable target for most people aiming to grow.
Is 2 g of protein per kg of body weight too much?
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For active, healthy individuals it is safe. Studies up to ~2.2โ3.3 g/kg in athletes have shown no harm for healthy kidneys. People with kidney disease should follow medical advice instead.
Does protein timing matter for muscle growth?
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Total daily intake matters most. Spreading it as 20โ40 g every 3โ4 hours is slightly better than one giant meal, but hitting the daily total is the priority.
What is the best protein to take after training?
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Any complete protein works. Whey is convenient and fast-digesting, but whole foods like chicken, fish, eggs, or Greek yogurt within a few hours of training produce similar results.
Can you build muscle without a protein calculator?
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You do not need to track perfectly โ roughly 2 palm-sized protein portions per meal, or about 1.6โ2 g/kg, is enough. The calculator just removes the guesswork.
Related protein calculators
Explore other protein tools and calculators.
Weight loss โFat-loss protein targetsWeight gain โBulking protein targetsRecomposition โLose fat & build muscleFor women โFemale-specific guidanceFor men โMale-specific guidanceFor athletes โPerformance & training targetsBy weight โ50โ100 kg targetsFood databases โHigh-protein foods hubMeal planner โBuild high-protein mealsCreatine calculator โCreatine dose, loading & water
This page provides general educational estimates based on body weight and current sports-nutrition guidelines (International Society of Sports Nutrition, American College of Sports Medicine, and the IOM Dietary Reference Intakes). It is not medical advice. For individualized guidance, especially with kidney or liver disease, diabetes, pregnancy, or other conditions, consult a registered dietitian or physician.