To build muscle, your protein intake should generally be higher than the minimum recommended dietary allowance (RDA) for sedentary adults, which is about 0.75–0.8 grams per kilogram of body weight. For muscle growth, evidence- backed guidelines suggest:
- For maintaining muscle: about 1.2 grams of protein per kilogram of body weight per day.
- For adding lean muscle mass: between 1.2 to 1.6 grams per kilogram.
- For strength athletes or weightlifters aiming to build muscle: between 1.4 to 2.2 grams per kilogram of body weight daily.
- Elite athletes or those in intense training phases: up to around 2 grams or slightly more per kilogram of lean body mass may be optimal.
If you know your body fat percentage, calculating protein needs based on lean body mass (total weight minus fat mass) and aiming for about 2 grams per kilogram of lean mass can be more precise
. Consuming protein soon after exercise (about 0.25 to 0.3 grams per kilogram within two hours) can also support muscle protein synthesis and recovery
. Intakes above approximately 2.5 grams per kilogram of body weight are generally unnecessary for muscle building and may pose health risks if sustained long-term
Summary:
- General muscle building: 1.6–2.2 g/kg body weight/day
- Maintenance or moderate training: 1.2–1.6 g/kg
- Sedentary minimum: ~0.75–0.8 g/kg
Adjust according to your training intensity, age, and body composition for best results
