If you lift weights, one question matters more than almost any other about your diet: how much protein to build muscle. Protein supplies the amino acids your body uses to repair and grow muscle after training, so getting enough is essential for results. The good news is that research gives a clear, evidence-based range rather than guesswork. This guide explains exactly how much protein you need to build muscle, based on your body weight, with a worked example and practical advice on timing and food sources. To get a personalised number, use our protein calculator, then read on to understand the reasoning.
Quick answer: To build muscle, aim for about 1.6 to 2.2 grams of protein per kilogram of body weight per day (roughly 0.7 to 1 gram per pound). For a 70 kg person, that is about 112 to 154 grams daily, spread across meals and combined with resistance training.
How much protein you need
Sports nutrition research consistently points to a range of 1.6 to 2.2 grams of protein per kilogram of body weight per day for building muscle. In pounds, that is roughly 0.7 to 1 gram per pound. This is well above the basic daily requirement for general health, which is around 0.8 grams per kilogram.
Going much higher than about 2.2 grams per kilogram offers little extra benefit for most people. The range is a target for total daily intake, not a single meal.
| Body weight | Protein per day (1.6 to 2.2 g/kg) |
|---|---|
| 60 kg (132 lb) | 96 to 132 g |
| 70 kg (154 lb) | 112 to 154 g |
| 80 kg (176 lb) | 128 to 176 g |
| 90 kg (198 lb) | 144 to 198 g |
A worked example
Take someone who weighs 70 kilograms and wants to build muscle.
- Lower end: 70 x 1.6 = 112 grams of protein a day.
- Upper end: 70 x 2.2 = 154 grams of protein a day.
In plain English: a 70 kg lifter should aim for roughly 112 to 154 grams of protein daily. Many people target the middle of the range, around 130 grams, as a practical, sustainable goal.
Get your exact target
Our protein calculator gives a precise daily target from your body weight and activity. To fit protein into your full diet, our macros guide shows how to balance it with carbs and fat.
Timing and distribution
Total daily protein matters most, but spreading it out helps. Aim to include 20 to 40 grams of protein in each of your main meals, roughly every three to four hours. This keeps a steady supply of amino acids available for muscle repair throughout the day.
Eating some protein after training is sensible, but the old idea of a narrow anabolic window is overstated. As long as you hit your daily total and spread it reasonably, exact timing is a minor detail.
Best protein sources
- Animal sources: chicken, fish, lean beef, eggs, milk, yoghurt, and cheese are complete proteins.
- Plant sources: lentils, beans, tofu, tempeh, and soy products; combine varied plants to cover all amino acids.
- Convenient options: protein powder or Greek yoghurt can help you reach higher targets without huge meals.
Protein is not the whole story
Protein provides the building blocks, but it does not build muscle on its own. You also need a progressive resistance-training stimulus to trigger growth, enough total calories (usually a slight surplus to gain muscle), and adequate sleep and recovery. Eat plenty of protein, train hard and consistently, and give your body time to adapt.
Frequently asked questions
How much protein do I need to build muscle?
Aim for about 1.6 to 2.2 grams of protein per kilogram of body weight per day, or roughly 0.7 to 1 gram per pound. For a 70 kg person that is about 112 to 154 grams daily. This total, combined with resistance training and enough calories, supports muscle growth. Going far beyond this range adds little extra benefit.
Is more protein always better for muscle?
No. Beyond about 2.2 grams per kilogram of body weight, extra protein provides little additional muscle-building benefit for most people. The surplus is simply used for energy or stored. Hitting a sensible target consistently, alongside progressive training and adequate calories, matters far more than pushing protein to extreme levels.
How should I spread my protein through the day?
Include 20 to 40 grams of protein in each main meal, roughly every three to four hours. This provides a steady stream of amino acids for muscle repair. Total daily intake is the priority, but distributing it across three or four meals is more effective than eating most of your protein in one sitting.
Do I need protein powder to build muscle?
No, whole foods can easily meet your needs. Protein powder is simply a convenient way to reach higher targets without large meals, which helps some people. If you get enough protein from chicken, fish, eggs, dairy, legumes, and other foods, supplements are optional rather than necessary.
Can I build muscle with plant protein?
Yes. Plant proteins such as soy, lentils, beans, and tofu can build muscle effectively, especially when you eat a variety to cover all essential amino acids and hit your daily total. You may need slightly more overall, since some plant proteins are less concentrated, but a well-planned plant-based diet supports muscle growth.
The bottom line
To build muscle, eat about 1.6 to 2.2 grams of protein per kilogram of body weight each day, which is roughly 112 to 154 grams for a 70 kg person. Spread it across meals in 20 to 40 gram servings, choose quality sources, and remember protein only works alongside resistance training, enough calories, and good recovery. Get your personal target with our protein calculator.
Further reading
For authoritative background on this topic, see Muscle hypertrophy on Wikipedia.
Health disclaimer. This article is for general educational purposes only and provides estimates, not medical advice. Protein needs vary with individual health and kidney function. Consult a qualified healthcare professional or dietitian before making major dietary changes.
Last reviewed: July 2026