Most people who lift weights to build muscle do well on about 1.6 grams of protein per kilogram of body weight a day (roughly 0.7 grams per pound), within a range of 1.4 to 2.0 g/kg. A 75 kg (165 lb) lifter, for example, would aim for about 120 grams a day, anywhere from 105 to 150 grams. Protein only helps if you also train with progressive overload and eat enough total calories.
This guide shows how to calculate your number, spread it across the day, hit it with real food, adjust it when you are cutting or older, and fix the usual problems.
At a Glance
- Daily target: 1.4 to 2.0 g per kg of body weight; 1.6 g/kg is a sensible starting point.
- Per meal: about 20 to 40 g (roughly 0.25 g/kg), across three to four meals.
- Timing: total daily intake matters most. A shake right after training is optional.
- Supplements: useful for convenience, not required.
- Check first: kidney disease, or a history of disordered eating, before setting a high target.
What the Research Says
The International Society of Sports Nutrition (ISSN) concludes that 1.4 to 2.0 g/kg a day is sufficient for most exercising people to build and maintain muscle. A 2018 meta-analysis of resistance-training trials in healthy adults found that gains in fat-free mass stopped increasing once total protein intake passed about 1.6 g/kg a day. Two cautions apply. The 1.6 figure is an average, with wide uncertainty around it, so some people may do better a bit higher. And the analysis found protein helped more in people who were already training and less in older adults.
For comparison, the standard recommended intake for the general population is 0.8 g/kg a day in the US (about 0.75 g/kg in some other countries). That figure is meant to prevent deficiency in sedentary adults, not to maximize muscle gain.
How to Calculate Your Protein Target
- Convert your weight to kilograms. Divide pounds by 2.2.
- Multiply by 1.6 for your starting target, and by 1.4 and 2.0 for the low and high ends of your range.
- Round to a number you can remember, then divide by three or four meals.
| Body weight | Low (1.4 g/kg) | Start here (1.6 g/kg) | High (2.0 g/kg) |
|---|---|---|---|
| 60 kg (132 lb) | 84 g | 96 g | 120 g |
| 75 kg (165 lb) | 105 g | 120 g | 150 g |
| 90 kg (198 lb) | 126 g | 144 g | 180 g |
Protein has about 4 calories per gram, so 120 grams is about 480 calories, or roughly 24% of a 2,000-calorie day. Calculate from your target in grams, not from a percentage of calories, because percentages shift as your calorie intake changes.
Adjusting Your Target
| Situation | Reasonable range | Notes |
|---|---|---|
| Building muscle, trained or beginner | 1.4 to 2.0 g/kg | Start at 1.6 g/kg and adjust to appetite and results |
| Cutting calories while lifting | About 1.6 to 2.2 g/kg for most people | Lean, experienced lifters in a hard cut may go higher; ISSN notes 2.3 to 3.1 g/kg for retaining lean mass in that case |
| Overweight and losing fat | Roughly 1.2 to 1.6 g/kg | Many guidelines suggest basing it on a goal or adjusted weight; ask a clinician or dietitian |
| Older adult | At least 1.0 to 1.2 g/kg, more with strength training | Spread across meals; check with a doctor if you have kidney disease |
| Vegetarian or vegan | Aim for the upper half of the range | Plant proteins are often less digestible, so a little extra and variety helps |
A 2024 meta-analysis of weight-loss trials in adults with overweight or obesity found that intakes above about 1.3 g/kg a day were linked to better muscle retention and intakes below 1.0 g/kg to more muscle loss. Pair the higher intake with resistance training at least twice a week.
Protein Timing and Meal Split
The ISSN suggests about 0.25 g/kg per meal, or 20 to 40 grams, as a practical dose for stimulating muscle building. That makes three or four protein-containing meals a good pattern: a 120 g target works out to about 30 g per meal over four meals.
The "anabolic window" is much wider than the old advice of "within 30 minutes." The ISSN notes the effect of exercise lasts at least 24 hours and that benefit comes from protein before or after training, so a shake right after your last set is a convenience, not a deadline. If you train fasted or go many hours without eating after training, eat a protein-containing meal sooner.
Example day for a 75 kg lifter aiming for about 120 g
| Meal | Example | Approx. protein |
|---|---|---|
| Breakfast | 3 eggs with 2 slices of whole-grain toast | 25 g |
| Lunch | 100 g cooked chicken breast with rice and vegetables | 30 g |
| Snack | 150 g Greek yogurt with a small handful of nuts | 20 g |
| Dinner | 120 g cooked salmon with 150 g cooked lentils | 43 g |
| Total | about 118 g |
Values are typical estimates. Brands, cuts, and cooking change them, so check labels or a food database if you track closely.
Getting Protein From Food
| Food | Typical serving | Approx. protein |
|---|---|---|
| Chicken or turkey breast, cooked | 100 g | 30 g |
| Fish such as salmon or tuna, cooked | 100 g | 22 to 25 g |
| Eggs | 1 large | 6 g |
| Greek yogurt | 150 g | about 15 g |
| Tofu, firm | 100 g | 8 to 14 g |
| Tempeh | 100 g | about 19 g |
| Lentils or beans, cooked | 100 g | 7 to 9 g |
| Quinoa, cooked | 100 g | about 4 g |
Quinoa contains all the essential amino acids, but at about 4 grams per 100 grams it is a side dish, not a main protein source. Nuts and seeds add protein along with fat and calories, so count them as a bonus rather than the base of a meal.
Do You Need Protein Powder?
No. If you can reach your target with meals, powder adds nothing special. A scoop typically provides 20 to 30 grams, which makes it handy if your appetite is low, your schedule is tight, or you are vegetarian and need extra. Pick products with a clear label showing grams of protein per serving, and consider third-party tested brands if you compete in tested sports. Protein bars vary widely, so check the sugar and ingredient list. People with kidney disease should talk to a doctor before adding supplements.
Fixing Common Protein Problems
| What you notice | Likely cause | What to try |
|---|---|---|
| You keep missing your target at dinner | Too much protein left to the last meal | Move 20 to 30 g to breakfast, such as eggs or Greek yogurt |
| You feel full before you hit your number | High-fiber, high-volume meals | Add a shake, yogurt, or milk instead of more vegetables or beans |
| Bloating or stomach upset after shakes | Lactose in whey concentrate or a large serving | Try a smaller serving, an isolate, or a lactose-free or plant powder |
| Cost is too high | Relying on shakes and bars | Use eggs, canned fish, dairy, lentils, and frozen chicken |
| No muscle gain after two months | Not enough calories, or no progressive overload | Check your calories and whether your lifts are increasing before raising protein |
| Tracking makes you anxious or restrictive | Food counting can fuel unhealthy habits | Use a simple "palm of protein at each meal" rule, and seek professional support if needed |
Safety
For healthy adults, intakes in the 1.4 to 2.0 g/kg range are considered safe by the ISSN. People with chronic kidney disease are often told to limit protein, so talk to a doctor before raising yours. Protein above about 2.0 g/kg adds calories and cost but, for most people, little extra muscle, and it can crowd out fiber-rich foods. If you are pregnant, breastfeeding, or managing a medical condition, ask your doctor or a registered dietitian for a personal target.
Frequently Asked Questions
Can I build muscle on less than 1.6 g/kg?
Yes, especially as a beginner or when calories are high. Gains usually improve as intake rises toward 1.6 g/kg, and the extra benefit tapers off after that.
Is more protein always better?
No. Beyond roughly 1.6 to 2.0 g/kg, most lifters see little added benefit. The exception is lean lifters in a deep calorie deficit, who may benefit from more.
Does plant protein build muscle as well as animal protein?
It can, when you eat enough total protein from varied sources. Plant foods are often lower in protein per serving and in some amino acids, so vegans may want the upper half of the range.
Do I need to eat protein right after training?
Not within a rush. Eating protein before or after training both work, and total daily protein matters more than the exact minute.
References
- Jager R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr, 2017;14:20. pubmed.ncbi.nlm.nih.gov/28642676
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med, 2018;52(6):376-384. repository abstract
- Enhanced protein intake on maintaining muscle mass, strength, and physical function in adults with overweight/obesity: a systematic review and meta-analysis. Clin Nutr ESPEN, 2024;63:417-426. pubmed.ncbi.nlm.nih.gov/39002131
- Open-access review of protein needs during weight management (1.2 to 1.6 g/kg, 20 to 30 g per meal). pmc.ncbi.nlm.nih.gov/articles/PMC5476844
