How Many Grams of Protein Should I Eat Per Day for Weight Gain?

November 24, 2025 •

3 min read

According to the International Society of Sports Nutrition, individuals aiming for muscle gain should target a daily protein intake of 1.6–2.2 grams per kilogram of body weight. This is a significant increase from the standard dietary recommendations and is crucial for those asking how many grams of protein should I eat per day for weight gain.

Quick Summary

This guide provides detailed recommendations and calculation methods for daily protein intake to support muscle mass accumulation. It covers the optimal protein-to-bodyweight ratio, timing strategies, and the best food sources to achieve your goals effectively.

Key Points

Calculate Based on Body Weight: Aim for 1.6–2.2 grams of protein per kilogram of body weight for optimal muscle gain.
Spread Intake Evenly: Distribute your daily protein across 3-5 meals to sustain muscle protein synthesis throughout the day.
Prioritize High-Quality Sources: Incorporate complete protein foods like lean meats, fish, eggs, dairy, and soy into your diet.
Combine with Strength Training: A high protein diet for weight gain is most effective when paired with regular resistance exercise to build muscle, not just fat.
Consider Supplements for Convenience: Whey protein or mass gainers can help meet high intake goals, but a balanced diet from whole foods is paramount.
Adjust for Body Composition: Overweight individuals may start with a lower protein range (1.2–1.6 g/kg) and focus on lean body mass.

The amount of protein needed for weight gain varies significantly based on individual factors like activity level and body composition. While the general recommended dietary allowance (RDA) for a sedentary adult is 0.8 grams of protein per kilogram of body weight, this is merely the minimum to prevent deficiency and is insufficient for building muscle.

To achieve healthy weight gain, specifically in the form of lean muscle mass, consuming a higher protein intake alongside a calorie surplus and resistance training is necessary. A meta-analysis published in the Journal of the International Society of Sports Nutrition recommends a range of 1.6 to 2.2 grams of protein per kilogram of body weight per day for individuals interested in muscle gain.

Calculating Your Optimal Protein Intake

Determining your specific daily protein target is the first step toward effective weight gain. The calculation is straightforward once you know your body weight in kilograms. If you only know your weight in pounds, simply divide it by 2.2 to convert it to kilograms.

For muscle gain with consistent training: Multiply your body weight in kilograms by 1.6 to 2.2 grams. For example, a 75 kg (165 lb) person would aim for 120–165 grams of protein per day. This range provides a buffer for different training intensities and individual responses. Sticking to the higher end of the range is often safer to ensure you maximize muscle protein synthesis.
For obese or overweight individuals aiming for muscle gain: A lower range of 1.2–1.6 g/kg of body weight might be more appropriate, as protein needs are primarily driven by lean body mass, not total weight. An alternative method is to calculate based on your target body weight or lean body mass.

The Role of Protein Timing and Distribution

While the total daily protein intake is the most critical factor, how you distribute that protein throughout the day can also optimize results. Spreading your protein intake across multiple meals helps maintain a continuous state of muscle protein synthesis.

Post-Workout 'Anabolic Window': While the idea of a very narrow anabolic window is largely outdated, consuming 20-40 grams of high-quality protein within a few hours of resistance training is still recommended to stimulate muscle repair and growth.
Frequent Meals: Aim for 3-5 meals throughout the day, each containing a significant protein source. This strategy ensures a steady supply of amino acids to your muscles.

High-Quality Protein Sources for Weight Gain

To meet high protein goals, incorporating a variety of high-quality, complete protein sources is essential. Complete proteins contain all nine essential amino acids necessary for building and repairing muscle tissue.

Animal-Based Proteins:
- Lean meats (chicken, turkey, lean beef, pork)
- Fish (salmon, tuna)
- Eggs
- Dairy (Greek yogurt, cottage cheese, milk)
Plant-Based Proteins:
- Legumes (lentils, beans, chickpeas)
- Soy products (tofu, tempeh, edamame)
- Quinoa
- Nuts and Seeds

Protein vs. Mass Gainer Supplements

Protein supplements can be a convenient tool for hitting daily targets, but they are not all created equal, especially when it comes to weight gain.


Feature	Standard Whey Protein	Mass Gainer Supplement
Primary Goal	Supports lean muscle growth and repair.	Promotes overall weight gain by increasing total caloric intake.
Calorie Content	Lower in calories, mainly protein with minimal carbs and fat.	High in calories, often 500-1200+ per serving.
Macro Ratio	High percentage of protein by weight (e.g., 90% in whey isolate).	Balanced mix of protein, carbohydrates, and fats.
Best For	Individuals aiming for lean muscle gain without significant fat gain.	Hardgainers or those who struggle to eat enough calories through whole foods.

Conclusion

Achieving weight gain in the form of muscle mass requires a strategic approach to protein consumption, coupled with a calorie surplus and consistent resistance training. By targeting 1.6–2.2 grams of protein per kilogram of body weight, distributing intake throughout the day, and choosing high-quality sources, you can effectively provide your body with the building blocks it needs. Remember, supplements are merely a convenience; a balanced, whole-food diet should always be the foundation of your nutrition plan. Consult a healthcare professional to tailor these recommendations to your specific needs.

References

Bulk Nutrients. (2025). How Much Protein Do You Need to Build Muscle?. Retrieved from https://www.bulknutrients.com.au/blog/sports-performance/how-much-protein-should-we-be-having
Transparent Labs. (2024). Mass Gainer vs. Whey Protein: Which is Right For You?. Retrieved from https://www.transparentlabs.com/blogs/all/mass-gainer-vs-whey-protein

Frequently Asked Questions

For healthy individuals, consuming a higher-than-average protein intake is generally considered safe. However, excessive protein over 2 grams per kilogram of body weight may pose risks for individuals with pre-existing kidney conditions.

Prioritize whole food sources like chicken, fish, eggs, and dairy, which are complete proteins. For added convenience, especially for hardgainers, mass gainer supplements can help increase your total caloric and protein intake.

While consuming protein within a few hours of your workout can be beneficial, the total amount of protein consumed over the entire day is far more critical for muscle growth and recovery. Consistent intake throughout the day is key.

Whey protein is best for building lean muscle without excess calories, while a mass gainer is more suitable for those needing a significant caloric surplus to gain overall weight, as it includes high amounts of carbohydrates and fat.

Yes, plant-based proteins like soy products (tofu, tempeh), legumes, and quinoa contain all essential amino acids and can effectively support muscle growth when consumed in a varied diet. Combining different plant sources, like beans and rice, can also create a complete protein.

If you struggle to meet your daily protein targets through food alone, protein supplements like whey or mass gainers can be a useful tool. Blending protein powder with milk, nut butters, and fruits can create a calorie-dense shake to boost your intake.

Lean muscle gain focuses on increasing muscle mass with minimal fat, requiring a higher protein intake combined with resistance training. General weight gain, in contrast, involves increasing total body mass, which can include both muscle and fat, and primarily depends on a caloric surplus from any macronutrient source.