How Many Grams of Protein Do I Need Everyday to Build Muscle?

October 11, 2025 •

3 min read

According to the International Society of Sports Nutrition (ISSN), active individuals generally need 1.4 to 2.0 grams of protein per kilogram of body weight daily to build and maintain muscle mass. This amount, which is significantly higher than the standard recommendation for sedentary adults, is crucial for repairing and rebuilding muscle fibers broken down during resistance training.

Quick Summary

The ideal daily protein intake for muscle growth ranges from 1.6 to 2.2 grams per kilogram of body weight, depending on intensity and goals. Important factors include distributing protein across meals and consuming high-quality sources from both animal and plant-based foods.

Key Points

Calculate based on body weight: Target 1.6–2.2 grams of protein per kilogram of body weight daily for optimal muscle growth.
Prioritize complete proteins: Animal-based sources like chicken, eggs, and dairy offer all nine essential amino acids.
Strategize plant-based protein: Vegans should combine various plant proteins, like beans and rice, to get a complete amino acid profile.
Distribute intake throughout the day: Aim to consume protein every few hours, rather than all at once, to support muscle protein synthesis.
Focus on total daily intake: The total amount of protein you consume per day is more critical for muscle growth than the exact timing around your workout.
Combine with resistance training: Remember that protein is the fuel, but consistent resistance exercise is the engine that drives muscle growth.

Your Daily Protein Target for Muscle Growth

Determining exactly how many grams of protein do I need everyday to build muscle is not a one-size-fits-all formula. The optimal amount can vary based on several factors, including your body weight, activity level, and overall fitness goals. For individuals engaged in regular resistance training, a daily intake of 1.6–2.2 grams of protein per kilogram of body weight is widely recommended to maximize muscle protein synthesis.

How to Calculate Your Protein Needs

To find your target protein intake, you must first calculate your weight in kilograms. If you know your weight in pounds, divide that number by 2.2 to get your weight in kilograms. Then, use the following guidelines:

For muscle gain: Multiply your body weight in kilograms by 1.6 to 2.2 grams.
For muscle maintenance/fat loss: Multiply your body weight in kilograms by 1.6 to 2.4 grams. The higher end of the range can help preserve lean body mass during a caloric deficit.

Example calculation: A person weighing 180 pounds (approximately 82 kg) aiming for muscle gain should target a daily protein intake between 131 grams (82 kg x 1.6 g/kg) and 180 grams (82 kg x 2.2 g/kg).

The Importance of Protein Quality

Not all protein sources are created equal. High-quality protein, which is rich in essential amino acids, is crucial for muscle repair. Animal-based proteins like meat, dairy, and eggs are complete proteins, meaning they contain all nine essential amino acids needed for muscle synthesis.

Plant-based proteins can also support muscle growth, but may require more strategic planning. Combining different plant-based sources, such as rice and beans, ensures a complete amino acid profile.

Timing Your Protein Intake

While total daily protein intake is the most important factor, distributing it evenly throughout the day is beneficial. The old concept of a very narrow "anabolic window" immediately after a workout has been largely debunked. Research shows that muscles remain sensitized to protein intake for up to 24 hours post-exercise, but consuming a high-quality protein meal or shake within a few hours of training can still be advantageous.

Sample High-Protein Meal Plan

To help you visualize how to hit your targets, here is a sample meal plan for a person aiming for 130-150 grams of protein per day.

Breakfast: Greek yogurt (170g) with a scoop of protein powder and almonds (30g). Protein: ~45g.
Lunch: Chicken breast (150g) in a quinoa salad with black beans (1 cup). Protein: ~55g.
Snack: Cottage cheese (1 cup) with seeds. Protein: ~28g.
Dinner: Lean beef steak (150g) with lentils (1/2 cup). Protein: ~45g.

Comparison of High-Protein Foods


Food Source	Protein per 100g (cooked/prepared)	Type of Protein	Benefits for Muscle Building
Chicken Breast	31g	Complete (Animal)	Lean, low in fat, and a great source of B vitamins.
Salmon	22g	Complete (Animal)	High in protein and healthy omega-3 fatty acids for muscle recovery.
Greek Yogurt	10g	Complete (Dairy)	Contains both fast-digesting whey and slow-digesting casein, ideal for sustained amino acid release.
Lentils	9g	Incomplete (Plant)	High in fiber, affordable, and excellent when combined with grains.
Eggs	12.5g	Complete (Animal)	Highly bioavailable protein with a broad range of nutrients.
Tofu	17g	Complete (Soy)	A versatile, complete plant-based protein source.

Conclusion

For anyone looking to build muscle, focusing on adequate daily protein intake is paramount. Aiming for 1.6–2.2 grams of protein per kilogram of body weight is a scientifically supported target for maximizing muscle growth, provided you also engage in regular resistance training. Prioritizing high-quality, complete protein sources and distributing your intake throughout the day will optimize your results. While the exact timing of protein around workouts is less critical than your overall daily consumption, including it in your post-workout routine can still be beneficial. By consistently fueling your body with the right amount and quality of protein, you provide the essential building blocks needed to support muscle repair and growth, paving the way for a stronger, more muscular physique.

For more detailed guidance and personalized plans, consulting a sports dietitian is recommended, especially for individuals with specific health concerns or advanced fitness goals.

Frequently Asked Questions

For individuals regularly engaging in resistance training, the optimal daily protein intake for muscle growth is between 1.6 and 2.2 grams per kilogram of body weight.

Yes, older adults often require a slightly higher protein intake to stimulate muscle protein synthesis and counteract age-related muscle loss. Recommendations can range from 1.6 to 2.4 grams per kilogram of body weight.

Whey protein is an excellent and convenient source of high-quality protein, but it is not necessary. High-quality protein can be obtained from whole food sources like lean meats, fish, eggs, and dairy, as well as balanced plant-based combinations.

Recent research suggests that while consuming protein within a few hours post-workout can be beneficial, the total daily intake is far more important for muscle growth. The 'anabolic window' is not as narrow as once believed.

Effective plant-based sources include soy products (tofu, tempeh), lentils, beans, nuts, seeds, and quinoa. Combining various plant-based foods can ensure a complete amino acid profile.

For most healthy individuals, consuming up to 2 grams of protein per kilogram of body weight daily is safe. However, excessive amounts over long periods can strain the kidneys, particularly in those with pre-existing kidney issues. A healthcare provider should be consulted before beginning a very high-protein diet.

Spreading protein intake evenly across several meals, with servings of 20-40 grams, is a common recommendation to maximize muscle protein synthesis throughout the day. This is more effective than consuming one or two very large protein meals.