How much protein do you need to build muscle?

Protein provides the amino acids your body uses to build and repair muscle. Training is the stimulus; protein is the building material. The question is: how much do you really need?

What does the research say?

A meta-analysis by Morton et al. (2018, British Journal of Sports Medicine), covering 49 studies and nearly 1,900 participants, found that the benefit for lean mass gains with resistance training plateaus at around 1.6 g of protein per kg of body weight per day. The authors note some people may benefit from a bit more – up to about 2.2 g/kg.

Similarly, the ISSN position stand (Jäger et al. 2017) indicates that 1.4–2.0 g/kg/day is appropriate for most physically active people.

How to spread protein through the day

Schoenfeld and Aragon (2018) suggested a practical strategy: about 0.4 g/kg per meal across at least 4 meals. For an 80 kg person that is roughly 30–35 g of protein per meal.

Example for an 80 kg person

• Target: about 130 g of protein per day (1.6 g/kg).
• Breakfast: 3 eggs + skyr – about 35 g.
• Lunch: 150 g chicken breast – about 35 g.
• Snack: cottage cheese or a protein shake – about 25 g.
• Dinner: 150 g fish or lean beef – about 30 g.

Is more better?

Not really. Above about 1.6–2.2 g/kg, extra protein doesn't clearly speed up muscle growth – focus on training, sleep and enough calories instead. Higher protein can help during a fat-loss phase, as it supports satiety and preserves muscle.

People with kidney disease should set their protein intake with a doctor.