How much protein per day to build muscle?

Reviewed by Rubén — Entrenador Personal 24 · Evidence-based fitness guidance, no brand ties ·

Every claim is backed by peer-reviewed research (linked below). No sponsors — if we recommend something, it is because it works.

How much protein to build muscle: 1.6–2.2 g per kg of bodyweight per day. What that means in grams, why more is not better, and how to hit it.
Quick answer: to build muscle, aim for 1.6–2.2 g of protein per kg of bodyweight per day. For a 75 kg person that is about 120–165 g/day. Going higher does not build extra muscle; going much lower blunts the result. Total daily intake matters far more than timing or the source.

📌 Key numbers

Daily target
1.6–2.2 g per kg of bodyweight
75 kg person
~120–165 g/day
Per meal
20–40 g, spread across 3–4 meals
More than 2.2 g/kg
no extra muscle in most people
What matters most
the daily total, not timing

The number: 1.6 to 2.2 g per kg

A large body of research converges on the same range for maximising muscle gain: 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. A well-known 2018 meta-analysis found that protein intake beyond roughly 1.6 g/kg gave no further gains in muscle mass for most people[1]. The upper end (2.2 g/kg) is a sensible margin, especially when dieting.

What the range means in grams
Bodyweight Lower (1.6 g/kg) Upper (2.2 g/kg)
60 kg 96 g/day 132 g/day
75 kg 120 g/day 165 g/day
90 kg 144 g/day 198 g/day
100 kg 160 g/day 220 g/day

Why more is not better

Past about 2.2 g/kg, the extra protein is not turned into additional muscle — it is used for energy or excreted. It is not dangerous in healthy people, but it is money and appetite spent for no extra result. The one exception is a hard fat-loss phase, where the top of the range (or slightly above) helps protect muscle and keeps you full.

Timing and distribution: a minor factor

The «anabolic window» — the idea that you must eat protein within 30 minutes of training — has not held up. What matters is the daily total, ideally split into 3–4 meals of 20–40 g so muscle protein synthesis is stimulated across the day. Getting protein at breakfast is a practical way to start that pattern; if you train fasted, a shake afterwards is fine but not mandatory.

How to hit it without a shake obsession

Whole foods first: chicken, fish, eggs, dairy, legumes. A protein shake is just a convenient way to close the gap when real food is impractical, not a requirement. Creatine and protein are the two supplements with the strongest evidence for muscle gain — see how much creatine to take for the other one.

Frequently asked questions

How much protein do I need per day to build muscle?
1.6–2.2 g per kg of bodyweight per day. For a 75 kg person that is roughly 120–165 g/day, from food and, if needed, a shake.
Is more protein better for muscle growth?
No. Beyond about 2.2 g/kg there is no further gain in muscle mass for most people. The extra is used for energy, not muscle.
Does protein timing matter?
Much less than once thought. The daily total is the main driver. Spreading it across 3–4 meals of 20–40 g is a small optimisation, not a rule.
Do I need protein powder?
No. It is a convenience to reach your total when whole food is impractical. If you already hit your target with food, you do not need it.
How much protein at breakfast?
Around 30–40 g is a good target to begin the day’s distribution. See our breakfast protein guide for examples.

→ More Nutrition guides

Sources

  1. A systematic review, meta-analysis and meta-regression of protein supplementation and resistance training (Morton et al., 2018, British Journal of Sports Medicine)

Educational content, not medical advice. Figures are evidence-based ranges; individual needs vary.