How Much Protein Per Day to Build Muscle? The Complete Guide (2026)

Most adults looking to build muscle need 1.6 to 2.2 grams of protein per kilogram of body weight per day, according to a 2018 meta-analysis published in the British Journal of Sports Medicine. For a 75 kg (165 lb) person, that means 120–165 grams of protein daily. This is roughly double the general recommendation of 0.8 g/kg for sedentary adults.

How Much Protein Do You Actually Need?

The most comprehensive analysis of protein intake for muscle growth comes from a 2018 meta-analysis by Morton et al., published in the British Journal of Sports Medicine. The researchers reviewed 49 studies and found that protein supplementation significantly increased muscle mass and strength in healthy adults who performed resistance training. The optimal intake for muscle growth fell between 1.6 and 2.2 grams per kilogram of body weight per day.

What does that look like in practice? A person weighing 75 kg would aim for 120–165 grams of protein spread across their daily meals. For a 90 kg individual, the target moves to 144–198 grams. The key finding from the meta-analysis was that anything above 2.2 g/kg produced diminishing returns — more protein did not lead to proportionally more muscle gain.

This range applies to both men and women when adjusted for body weight. Protein requirements are driven by lean body mass and training stimulus, not gender.

Protein Needs by Body Weight

Use this reference table to find your protein target based on your body weight. The range reflects the 1.6–2.2 g/kg recommendation:

Body Weight (kg)	Body Weight (lbs)	Protein Range (g/day)
60	132	96 – 132
70	154	112 – 154
80	176	128 – 176
90	198	144 – 198
100	220	160 – 220

When Should You Eat Protein for Muscle Growth?

Total daily protein intake is the most important factor for muscle growth, but timing can make a meaningful difference. Research supports these strategies:

• Distribute across 3–5 meals — aim for 20–40 grams of protein per meal to maximize muscle protein synthesis throughout the day
• Post-workout window — consuming protein within 2 hours after training takes advantage of increased muscle sensitivity to amino acids
• Before bed — a dose of casein protein (found in cottage cheese, Greek yogurt, or a casein supplement) provides a slow release of amino acids overnight, supporting overnight muscle repair
• Breakfast matters — many people under-eat protein at breakfast. Starting the day with at least 20–25 grams of protein sets a better foundation for daily muscle protein synthesis

Best Protein Sources for Muscle Building

Not all protein is created equal. Prioritize complete protein sources that contain all nine essential amino acids, particularly leucine, the amino acid most responsible for triggering muscle protein synthesis. Here are the top sources with their protein content per 100 grams:

• Chicken breast — 31 g protein
• Lean beef — 26 g protein
• Salmon — 25 g protein
• Chickpeas — 19 g protein
• Eggs — 13 g protein (about 6 g per large egg)
• Cottage cheese — 11 g protein
• Greek yogurt — 10 g protein
• Lentils — 9 g protein
• Tofu — 8 g protein
• Whey protein — 80 g per scoop (approx. 30 g per standard 37 g scoop)

Animal-based proteins are generally complete, while plant-based proteins can be combined (e.g., rice and beans, hummus and pita) to create a full amino acid profile. If you follow a vegan diet, aim for the higher end of the 1.6–2.2 g/kg range to compensate for slightly lower digestibility.

Can You Eat Too Much Protein?

Once you exceed about 2.2 g/kg, additional protein provides little to no extra muscle-building benefit. Beyond this threshold, the excess amino acids are simply oxidized for energy or stored as fat. The practical ceiling appears to be around 2.5–3 g/kg of body weight per day.

As for the long-standing myth that high protein damages kidneys: research consistently shows that high protein intake is safe for healthy adults with normal kidney function. A 2020 review in the Journal of the International Society of Sports Nutrition confirmed no adverse effects of protein intakes up to 3.5 g/kg in physically active individuals. The kidney concern applies only to people with pre-existing kidney disease, who should follow their doctor's specific protein recommendations.

Protein and Weight Loss

When you're in a calorie deficit to lose fat, protein becomes even more important. A higher protein intake helps preserve lean muscle mass, which your body would otherwise break down for energy. This is critical because muscle tissue is metabolically active — losing it slows your resting metabolism.

During a cutting phase, studies recommend 1.2 to 1.6 grams per kilogram of body weight per day. At this level, research shows superior fat loss outcomes with better muscle retention compared to standard protein intakes. Protein also increases satiety, helping you feel fuller between meals while eating fewer calories.

For a personalized calorie target, use our calorie deficit calculator alongside your protein goals.

Putting It All Together

Let's look at how this works for a 75 kg (165 lb) man aiming to build muscle. His target is 120–165 grams of protein per day, spread across 4 meals:

• Breakfast: 3 scrambled eggs + 1 cup Greek yogurt + whole grain toast = ~32 g protein
• Lunch: 150 g grilled chicken breast + quinoa + vegetables = ~46 g protein
• Dinner: 150 g salmon + sweet potato + broccoli = ~38 g protein
• Post-workout shake: 1 scoop whey protein + milk = ~30 g protein
• Total: ~146 g protein — well within the optimal range

The formula is straightforward: pick your protein-rich foods, distribute them evenly across meals, and stay consistent. Adjust your intake as your body weight changes. Track your intake for a week to build awareness, then stick with the habits that work for your lifestyle.