Nutrition

How much protein per day do you need to build muscle?

Most people who lift do best on about 1.6 g of protein per kg of body weight per day. Here are the targets for your goal, with worked examples.

If you lift weights and want to build or keep muscle, aim for roughly 1.6 grams of protein per kilogram of body weight per day, with a sensible range of 1.6–2.2 g/kg. That is about double the basic recommendation for sedentary adults (0.8 g/kg), which is set to prevent deficiency, not to maximise muscle growth. During a diet, and for older adults, the upper part of the range is the safer choice.

Daily protein targets by goal

• Sedentary adult, general health: 0.8–1.0 g/kg


• Regular strength training, building muscle: 1.6–2.2 g/kg


• Losing fat while lifting (calorie deficit): 1.8–2.4 g/kg


• Adults over 60 who train: 1.2–1.6 g/kg at minimum, often more


• Endurance athletes: 1.2–1.6 g/kg

Worked examples

Multiply your body weight in kilograms by the target:

• 60 kg lifter: 60 × 1.6 = 96 g per day (up to 132 g at 2.2 g/kg)


• 80 kg lifter: 80 × 1.6 = 128 g per day (up to 176 g)


• 100 kg lifter: 100 × 1.6 = 160 g per day (up to 220 g)

Why more protein helps when you diet

In a calorie deficit your body is more willing to break down muscle tissue for energy. Higher protein intake, combined with strength training, makes it much more likely that the weight you lose comes from fat. Protein is also the most filling macronutrient and costs the most energy to digest, so a high-protein diet is easier to stick to. That is why cutting phases usually sit at 1.8–2.4 g/kg rather than 1.6 g/kg.

How to hit your number with real food

Spread protein over three to five meals, each with a palm-sized or larger serving. Approximate protein per typical portion:

• 150 g chicken breast (cooked): ~45 g


• 150 g lean beef or fish: ~35–40 g


• 3 large eggs: ~19 g


• 200 g Greek yoghurt or skyr: ~20 g


• 200 g cottage cheese: ~24 g


• 150 g cooked lentils or beans: ~13 g


• 150 g firm tofu: ~20 g


• 1 scoop whey protein (30 g): ~22–24 g

Is too much protein harmful?

For healthy people, intakes up to around 2.5–3 g/kg have not been shown to damage the kidneys or bones in studies lasting months to a year. The real cost of very high intakes is that they crowd out carbohydrates, fats, fibre and plant foods that also support training. If you have kidney disease or another medical condition, get a personal target from your doctor.

FAQ

Do I need the same amount of protein on rest days?
Yes. Muscle repair and growth continue for one to two days after training, so keep your daily intake roughly the same every day.

Should I count protein from bread, rice and vegetables?
Yes, count all sources. Plant-based staples add up to 10–20% of daily protein for many people.

Is 1 gram per pound of body weight necessary?
No. That old rule equals about 2.2 g/kg, the top of the useful range. It works, but most people get the same results at 1.6–2.0 g/kg.

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