How much protein do you need to build muscle?

If you lift to build muscle, aim for about 1.6 grams of protein per kilogram of body weight a day (about 0.7 g per pound). Going up to 2.2 g/kg is fine, and can help on a diet, but most people get the benefit by 1.6.

That figure comes from a 2018 meta-analysis by Morton and colleagues: protein's effect on muscle gain leveled off at about 1.6 g/kg a day, with the upper end of the range near 2.2.

What that looks like

• 60 kg person: about 95 to 130 g a day.
• 80 kg person: about 130 to 175 g a day.
• 100 kg person: about 160 to 220 g a day.

Spread it across the day

Three or four meals with 25 to 40 g each is an easy way to get there, and spreading it out may help a little compared with one huge meal. Timing around your workout matters much less than the daily total.

Easy ways to get enough

• Build each meal around a protein: meat, fish, eggs, Greek yogurt, tofu, beans and lentils.
• Keep one easy option for busy days: a shake, cottage cheese, a tin of fish.
• If you're dieting, raise protein toward 2 g/kg. It helps hold on to muscle.

Tip: If you have kidney disease or another medical condition, check with your doctor before eating a lot more protein.

Calories still matter

Protein builds muscle, but you also need enough energy overall. The free TDEE calculator works out your daily calories and gives a protein range for your weight. In Liftsmith, it updates itself from your weigh-ins and the days you actually train.