How Much Protein Per Day to Build Muscle

Short answer: aim for roughly 1.6–2.2 g of protein per kg of bodyweight per day to build muscle. About 2 g/kg is a simple, effective target that covers nearly everyone training hard.

Why 1.6–2.2 g/kg

Meta-analyses of resistance-training studies show muscle-protein gains rise with intake up to ~1.6 g/kg and plateau by ~2.2 g/kg for most people. Going far beyond that doesn’t add muscle — it just displaces other calories. Rounding to 2 g/kg is the practical anchor; the protein calculator gives your exact range by goal.

For an 80 kg lifter that’s ~160 g/day. In a calorie deficit (cutting while keeping muscle), stay at the top of the range — protein is the single biggest lever for retaining muscle when dieting.

It only works with two other things

Protein builds muscle only alongside:

1. Progressive resistance training — protein is the raw material; training is the signal.
2. Adequate calories — see the TDEE calculator; muscle gain needs roughly a 10% surplus (a small one — “dirty bulking” just adds fat).

Set the full split with the macro calculator.

Distribution and timing

Total daily protein matters most. As a refinement, spread it over 3–4 meals of ~25–40 g to keep muscle-protein synthesis elevated through the day. The exact timing around workouts is a minor optimisation, not a make-or-break.

Plant-based diets

Plant proteins are often lower in leucine and slightly less digestible, so aim a little higher (toward 2.2 g/kg) and vary sources — soy (tofu, tempeh, edamame), seitan, legumes, and a pea or soy protein powder to close gaps. The vegan macro calculator accounts for this.

Is more than 2.2 g/kg harmful?

For healthy people, no — intakes well above that are well tolerated in the research. People with kidney disease should follow medical advice.

Educational use only, not medical advice. Protein guidance per Morton RW et al. and ISSN position stands.