How much protein you actually need to build muscle
By the Bodywise Coach teamLast updated 6 min readGeneral guidance for adults 18+
Protein is the nutrient most closely linked to building and repairing muscle, which is why it gets so much attention. The good news is that the target is simpler than most people think, and it is entirely possible to hit it with everyday food rather than relying on shakes or supplements.
Before you start
This is general fitness and nutrition guidance for healthy adults aged 18 and over, not medical advice. Speak to a health professional first if you are pregnant or recently gave birth, recovering from surgery, injury or illness, taking medication, living with a heart, lung, metabolic or joint condition, or have a history of disordered eating.
The short answer
Most people aiming to build muscle should eat between 1.6 and 2.2g of protein per kilogram of bodyweight per day, spread across 3 to 4 meals. For someone weighing 70kg, that is roughly 112 to 154g a day, or 28 to 40g per meal. Going beyond this range brings little extra benefit for muscle growth once training and total calories are already in place.
- Aim for 1.6-2.2g of protein per kg of bodyweight daily
- Spread it across 3-4 meals rather than one big serving
- Everyday foods can easily cover the target
- More protein beyond this range adds little extra benefit
Setting your daily protein target
The widely used range for people training for muscle gain is 1.6 to 2.2g of protein per kilogram of bodyweight per day. The lower end suits people newer to training or eating in a surplus, since extra calories themselves support muscle building. The higher end suits people training hard consistently or eating closer to maintenance.
| Bodyweight | 1.6g/kg | 2.2g/kg |
|---|---|---|
| 55kg | 88g | 121g |
| 65kg | 104g | 143g |
| 75kg | 120g | 165g |
| 85kg | 136g | 187g |
You do not need to be exact
Hitting your target within 10-15g most days is more than enough. Chasing an exact gram figure every day adds stress without a meaningful benefit.
Spreading protein across the day
Muscle repair responds better to protein spread across the day than to one large serving in the evening. Aiming for 3 to 4 meals each containing 25 to 40g of protein is a practical way to hit your daily total while keeping meals reasonably sized.
1. Breakfast
Include eggs, Greek yoghurt or a protein-rich cereal alternative for 20-30g.
2. Lunch
Build around chicken, fish, tofu or beans for 30-40g.
3. Dinner
Repeat a similar pattern with a different protein source for variety.
4. Snack
Use a shake, cottage cheese or nuts to close any gap towards your target.
Everyday foods that make hitting your target easy
You do not need specialist products to hit a solid protein target. A mix of animal and plant sources across the week covers your needs and keeps meals varied and affordable.
- Chicken breast: around 31g per 100g cooked
- Eggs: around 6-7g per medium egg
- Greek yoghurt: around 10g per 100g
- Tinned tuna: around 25g per 100g
- Lentils and beans: around 8-9g per 100g cooked
- Tofu: around 8g per 100g
Do you need protein shakes?
Protein shakes are a convenient way to close a gap in your day, particularly if you struggle to fit in enough meals or find certain foods inconvenient. They are not required, though, and whole food sources work just as well when the total daily amount is similar.
- Useful after training if a proper meal is a few hours away
- Useful when travelling or short on time
- Not necessary if your meals already reach your target
What happens if you eat more than 2.2g/kg
Eating well above 2.2g per kilogram will not harm most healthy adults, but it typically does not speed up muscle building either, once the top of the range is already covered. Extra protein is generally used for energy or stored rather than building additional muscle beyond what your training stimulates.
Balance protein with the rest of your food
Very high protein intakes can crowd out carbohydrates and fats that also support training and recovery. Sitting within 1.6-2.2g/kg leaves room for a balanced plate.
For more on whether shakes are worth it, see protein shake guide.
To keep protein affordable, read budget food ideas.
Questions, answered
- How much protein do beginners need to build muscle?
- Beginners generally do well at the lower end of the range, around 1.6g per kilogram of bodyweight per day. This is because early muscle gains come readily from a combination of training and a calorie surplus, without needing very high protein intakes.
- Can you build muscle without eating much protein?
- Some muscle gain is possible on lower protein intakes, especially for complete beginners, but progress is usually slower and less consistent. Aiming for at least 1.6g per kilogram of bodyweight gives your body reliable material for repair and growth.
- Is it bad to eat protein only at one meal a day?
- It is not harmful, but it is less efficient than spreading protein across the day. Splitting your target across 3 to 4 meals of 25 to 40g each supports muscle repair better than one large serving.
- Do vegetarians need more protein to build muscle?
- Vegetarians do not need a higher overall target, but may need to eat a wider variety of plant sources to cover all essential amino acids. Combining foods like beans, lentils, tofu and dairy across the day works well.
- How much protein is in a typical chicken breast?
- A 150g cooked chicken breast contains roughly 45 to 47g of protein. This makes it an efficient way to reach a meal's protein target without needing an especially large portion.
- Does protein timing around workouts matter for muscle gain?
- Total daily protein intake matters far more than precise timing around a workout. Eating a protein-containing meal within a few hours before or after training is sensible, but there is no strict window that must be hit.
Next steps
Where to go next, in the order that helps most.
0 of 3 read · next up: High-calorie foods.
- Step 1 of 4. High-calorie foods. Not read yet. Recommended next step. 7 min read.High-calorie foodsNutrient-dense foods that add calories without needing bigger meals.
- Step 2 of 4. Calorie surplus. Not read yet. 7 min read.Calorie surplusHow big a surplus should be and how to adjust it as you train.
- Step 3 of 4. Beginner meal plan and protein targets. Not read yet. 7 min read.Beginner meal plan and protein targetsHow to work out your daily calories and protein, plus a simple day of meals built around normal food.
- Step 4 of 4. Create your free Bodywise Coach account. Takes about 5 minutes.Get all of this built around you, freeBodywise Coach turns these principles into your programme, your starting weights, your energy and protein targets and a meal plan from foods you already eat.