How much protein you actually need to build muscle

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 (Morton et al., 2018; Jager et al., 2017). The 1.6 figure is where extra protein stopped adding further average benefit in the pooled data, and 2.2 is the cautious upper edge of the uncertainty around that estimate rather than a better dose. The lower end is a reasonable place to start if you are newer to training or eating in a surplus; the higher end is a sensible margin if you are training hard consistently or eating closer to maintenance.

Spreading protein across the day

Hitting your daily total is the first priority, and how you distribute it is a smaller refinement on top of that. Once the total is covered, spreading protein across the day rather than into one large evening serving is the sensible way to do it. 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. Step 1

   Breakfast

   Include eggs, Greek yoghurt or a protein-rich cereal alternative for 20-30g.

2. Step 2

   Lunch

   Build around chicken, fish, tofu or beans for 30-40g.

3. Step 3

   Dinner

   Repeat a similar pattern with a different protein source for variety.

4. Step 4

   Snack

   Use a shake, cottage cheese or nuts to close any gap towards your target.

Seeing it laid out helps: an example day of meals built around these targets shows how the protein lands across breakfast, lunch and dinner.

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.

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 people, 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.

Your daily target in grams

Grams per kilogram is awkward to shop with, so this turns the range into a daily figure for your bodyweight and a rough amount per meal. This page explains where the target comes from and how to hit it from food; if you only want the number itself, the protein calculator does that on its own page.