How Much Protein Do You Need to Build Muscle?

Protein is the one macronutrient almost every lifter should track. Get the daily total right and spread it across the day, and the details matter far less than most people think.

The daily target

For people who lift weights, the research points to about 1.6 g of protein per kg of bodyweight per day (around 0.7 g per lb) as the level where extra muscle gain levels off for most people. Going up to about 2.2 g per kg (1 g per lb) is a sensible upper target that covers individual variation.

A 75 kg (165 lb) person therefore needs roughly 120-165 g of protein a day. That is more than general health guidelines suggest, because those guidelines aim to prevent deficiency, not to maximize muscle growth.

Protein while cutting

When you eat in a calorie deficit, protein needs rise. Higher intakes, in the range of about 2.0-2.4 g per kg, help hold on to muscle while the body loses fat. Protein is also the most filling macronutrient, which makes a diet easier to stick to.

If you carry a lot of body fat

Protein targets based on total bodyweight can overshoot for people with high body fat. A simple fix is to use your goal bodyweight, or your height in centimeters minus 100, as the number you multiply.

How to spread it across the day

Aim for three to five meals that each contain about 0.4 g per kg of protein, which is usually 25-45 g. This hits the amount that maximizes muscle protein synthesis at each meal for most people.

Timing around training is a minor factor compared with the daily total. A protein-rich meal within a few hours before or after training is plenty; there is no need to rush a shake into the gym bag.

Best protein sources

Animal sources such as chicken, turkey, lean beef, fish, eggs, Greek yogurt, skyr and cottage cheese provide a lot of protein per calorie and contain all essential amino acids.

Plant sources such as tofu, tempeh, seitan, lentils, chickpeas and beans work well too. Vegans should combine several sources across the day and aim toward the upper end of the target. Our food table lets you sort foods by protein per calorie.

Is high protein safe?

For healthy adults, intakes up to about 2.2 g per kg are considered safe in the research literature. People with kidney disease or reduced kidney function should talk to a doctor before increasing protein.

Frequently asked questions

Can I build muscle on 100 g of protein a day?

It depends on your bodyweight. For a 60 kg person it is close to optimal; for a 90 kg person it is below the 1.6 g per kg level most research supports.

Do I need protein powder?

No. Powder is just a convenient food. It helps when whole foods do not get you to your daily target.

Sources

Morton RW et al. (2018). Meta-analysis of protein supplementation and resistance training outcomes. British Journal of Sports Medicine.
Jäger R et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition.
Helms ER, Aragon AA, Fitschen PJ (2014). Evidence-based recommendations for natural bodybuilding contest preparation. Journal of the International Society of Sports Nutrition.

Last updated 2026-10-22. Written for Elyqentra following our editorial policy. This article is general information, not medical advice.

Put it into practice

Get your calorie and macro targets with the calorie calculator, look up foods in the nutrition table, or start a plan in the workout tracker.