To gain muscle, protein intake needs to be higher than the general minimum to prevent muscle loss. The recommended amount varies depending on factors like body weight, activity level, age, and body composition, but here are evidence- backed guidelines:
- For maintaining muscle mass, about 1.2 grams of protein per kilogram of body weight per day is suggested.
- To add lean muscle mass, the intake should increase to approximately 1.2 to 1.6 grams per kilogram of body weight.
- For weightlifters or strength athletes actively building muscle, protein needs range from 1.4 to 2.0 grams per kilogram of body weight daily.
- Some experts recommend aiming for the higher end, around 1.6 to 2.2 grams per kilogram , especially during the initial 12 weeks of a new training program when muscle breakdown and rebuilding are most intense.
- If you know your lean body mass (total body weight minus fat mass), aiming for up to 2 grams per kilogram of lean body mass can be more precise for muscle gain.
Research indicates that consuming protein beyond about 1.6–2.0 g/kg/day offers only small additional muscle gains, so extremely high intakes are generally unnecessary for most people
. In summary, a practical target for muscle gain is:
- 1.6 to 2.2 grams of protein per kilogram of body weight per day , adjusted based on your training intensity and body composition
This range supports muscle repair and growth effectively when combined with resistance training.
