1Keep protein at 1.6โ2.2 g/kg
Even in a surplus, this range maximizes muscle protein synthesis. Going above 2.2 g/kg does not add meaningfully more muscle, but it does support recovery from harder training.
Weight Gain
Protein intake for healthy weight gain
Gaining weight โ especially lean mass โ requires a calorie surplus backed by enough protein to fuel muscle repair and growth. Aim for 1.6โ2.2 g per kg of body weight per day to ensure that extra calories are used for muscle, not just fat. Use the calculator below to find your target.
- โWeight-based target for surplus (g/kg)
- โBased on ISSN & ACSM guidelines
- โFree, instant, no sign-up
Free ยท no sign-up ยท instantly calculates
Protein targets for weight gain at a glance
Example ranges for a 70 kg person. Scale linearly with your own body weight โ for an 80 kg person multiply each range by 80 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 when trying to gain weight?
Building mass is not an excuse to skip protein. A controlled surplus with adequate protein ensures the weight you gain is primarily muscle. Most sport-nutrition authorities recommend 1.6โ2.2 g of protein per kg of body weight per day during a bulking phase.
2Control the surplus size
A modest surplus of 200โ400 calories above maintenance is enough. A smaller surplus builds muscle while minimizing excess fat gain compared to an aggressive bulk.
3Spread protein across 3โ5 meals
Aim for 20โ40 g per meal (roughly 0.4 g/kg) throughout the day. Leucine-rich foods like chicken, whey, and eggs help trigger muscle protein synthesis.
4Pair it with progressive overload
Protein supports growth only when there is a training stimulus. Progressive overload โ gradually adding weight or volume โ is the signal that tells your body to build muscle.
High-protein foods for weight gain
Prioritize calorie-dense, protein-rich foods to make your surplus easier to hit. Chicken breast, eggs, whole milk, oats, bananas, and whey protein are all excellent staples. 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 day to gain weight?
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For most people, 1.6โ2.2 g per kg of body weight per day. At 70 kg, that is roughly 112โ154 g per day. Use the calculator above for a personalized target based on your exact body data.
Do I need more protein in a calorie surplus?
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Yes โ a surplus without adequate protein leads to unwanted fat gain. The 1.6โ2.2 g/kg range ensures the extra energy supports muscle growth rather than just adding body fat.
What is the best protein for weight gain?
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Any high-quality complete protein works: chicken, eggs, whey, Greek yogurt, fish, and lean beef. For convenience, whey protein shakes and whole foods like milk and oats help reach your surplus more easily.
How do I gain weight without getting fat?
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Keep the surplus modest (200โ400 calories), maintain high protein (1.6โ2.2 g/kg), and train progressively. Gaining 0.25โ0.5 kg per week is a good target that minimizes excess fat.
Is 100g of protein enough to gain weight?
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For a 70โ80 kg person, 100 g is near the lower end (about 1.2โ1.5 g/kg). For optimal muscle gain, aim higher โ closer to 1.6โ2.2 g/kg โ and combine with resistance training and a calorie surplus.
Related protein calculators
Explore other protein tools and calculators.
Weight loss โFat-loss protein targetsMuscle gain โMuscle-building 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.