How Much Protein Do You Need to Build Muscle?
Evidence-based protein targets for lifters, with simple food examples and an easy way to calculate your number.
Protein supplies the amino acids your body uses to repair and build muscle after training. Getting enough matters, but more is not always better.
The research range
Studies on resistance training suggest that about 1.6 grams of protein per kilogram of body weight per day is enough for most people to support muscle growth. Some people choose up to 2.2 g/kg, especially when dieting. Beyond that, extra protein has shown little added benefit.
A quick calculation
A person weighing 70 kg could aim for roughly 112 to 154 grams of protein each day. Multiply your own weight in kilograms by 1.6 for the lower end, and by 2.2 for the upper end.
Where to get it
- Eggs: about 6 g each
- Chicken breast: about 30 g per 100 g cooked
- Lentils (dal): about 18 g per cup cooked
- Greek yogurt: about 10 g per 100 g
- Fish, paneer, beef and soy products are also good sources
Spread it through the day
Try for three to five meals with 20 to 40 grams of protein each. This is a practical way to reach your total, although the daily total matters more than perfect timing.
Do you need supplements?
Whey or plant protein powder is a convenient option, not a requirement. If you can reach your target with normal meals, you do not need it.
A note on health
People with kidney disease or other medical conditions should speak with their doctor before raising protein intake.
Pair your protein with enough total calories and progressive training. Without a training stimulus, extra protein will not turn into muscle.
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