Protein guide
How Much Protein Per Day to Build Muscle?
The short answer: 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. Here's where that number comes from, how to split it, and how to hit it without obsessing.
The science-backed number
Multiple meta-analyses agree that protein intake to maximise muscle growth tops out around 1.6 g/kg, with little extra benefit beyond 2.2 g/kg. Going higher won't hurt — it's just unnecessary.
| Goal | Protein target | Example (70 kg) |
|---|---|---|
| Build muscle (surplus) | 1.6–2.0 g/kg | 112–140 g |
| Fat loss (keep muscle) | 2.0–2.4 g/kg | 140–168 g |
| General health | 1.2–1.6 g/kg | 84–112 g |
How to split protein across the day
Aim for 3–4 meals of 25–40 g each. Spreading intake stimulates muscle protein synthesis more often than a single large dose, and it's easier on digestion.
Easy ways to hit your target
- Anchor every meal with a protein source first, then build around it.
- Keep fast options on hand: curd, eggs, whey, soya, paneer, tofu.
- One scoop of whey (~24 g) closes most daily gaps instantly.
- Vegetarian? See our high-protein veg diet plan.
Protein is only half the equation
Protein builds the muscle, but total calories decide whether you gain or lose. Pair your protein target with the right calorie goal — learn how in our TDEE & BMR guide, or just let the generator do it.
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