How much protein to build muscle: daily grams per kg
Find your evidence-based protein range for muscle growth and learn how to spread it across the day.
GuideNutrition6 min read
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20 results
Results for “how much protein”
How to carb load for a marathon
How much carbohydrate to eat before a marathon, for how long, and what a carb-loading day looks like.
GuideNutrition7 min read
How to build muscle: the fundamentals that matter
The whole muscle-building process in one place: training, effort, progression, food, recovery and how to tell whether it is working.
GuideMuscle9 min read
Protein per day by bodyweight: chart and examples
A bodyweight chart of daily protein in grams, per-meal examples and how to reach it from food.
Quick answerNutrition5 min readAll levels
How to gain weight and muscle: practical beginner guide
A practical way to gain weight and muscle using a controlled calorie surplus, enough protein and progressive strength training.
GuideNutrition7 min read
How do muscles grow?
How mechanical loading, cellular signalling, protein and recovery combine over time to produce muscle hypertrophy.
GuideMuscle10 min read
Exercise-associated hyponatremia: why drinking too much water is dangerous
Why drinking too much in long races can be dangerous, the warning signs and how to drink safely.
GuideNutrition6 min read
Creatine for beginners: how to take it, dose and results
What creatine monohydrate does, how much to take, and what to expect.
GuideNutrition6 min read
Protein plate builder
Tap real foods into breakfast, lunch, dinner and snacks and watch your protein and calorie rings fill.
CalculatorTools
Do you need protein shakes to build muscle?
Find out whether you actually need protein shakes, when they help and how to reach your protein target without them.
GuideNutrition6 min read
Salt tablets for runners: sodium, salty sweat and when to take them
Who needs salt tablets, how much sodium to aim for, and why they do not prevent the effects of overdrinking.
GuideNutrition8 min read
Gut training for runners
How to train your stomach to take more carbohydrate during long runs, with a week-by-week plan.
GuideNutrition6 min read
Calorie surplus for muscle gain: how big should it be?
How big a surplus should be and how to adjust it as you train.
GuideNutrition7 min readAll levels
Bulking for beginners: how to bulk up and lean bulk properly
What bulking means, and how to gain muscle without piling on unwanted fat.
GuideNutrition8 min read
Cheap protein sources in the UK for building muscle
Affordable UK supermarket foods that make hitting your protein target easier.
GuideNutrition6 min read
Muscle gain meal plan for beginners: built on four numbers
Build your meals around the calories and protein you actually need, with a complete example day and simple portion guidance.
ProgrammeNutrition
High protein pancakes with banana and oats
Fluffy banana and oat pancakes made with eggs and Greek yoghurt, no protein powder needed.
RecipeNutrition3 min read
Scrambled eggs on wholemeal toast
Slow-cooked scrambled eggs on wholemeal toast with tomatoes — a ten-minute high protein breakfast.
RecipeNutrition3 min read
Muscle gain protein calculator
Calculate your daily protein target for muscle gain from your bodyweight, plus a rough amount per meal. Works in kg or lb.
CalculatorTools
Protein per meal calculator
Split your daily protein across meals and compare each meal with 0.4 g/kg.
CalculatorTools