To build muscle effectively, the general consensus from multiple expert sources is that you should consume between 1.6 and 2.2 grams of protein per kilogram of body weight per day. This range supports muscle protein synthesis and optimal muscle growth when combined with consistent strength training.
Key Points on Protein Intake for Muscle Building
- Minimum for muscle maintenance: About 1.2 grams per kg of body weight.
- For muscle gain: Between 1.6 and 2.2 grams per kg of body weight daily is recommended for those actively training to build muscle
- Athletes and strength trainers: Often advised to consume between 1.4 and 2.0 grams per kg, with some evidence supporting up to 2.2 grams per kg for maximal gains
- Lean body mass consideration: If you know your lean body mass, aiming for about 2 grams per kg of lean mass can be more precise
- Protein quality and distribution: Consuming high-quality protein sources (animal or well-planned plant-based) and distributing intake evenly throughout the day can optimize muscle protein synthesis
Practical Example
For a person weighing 70 kg (154 lbs):
- Protein intake for muscle gain would be approximately 112 to 154 grams of protein per day (70 kg × 1.6–2.2 g/kg)
Additional Notes
- The standard Recommended Dietary Allowance (RDA) of 0.8 g/kg is insufficient for muscle building and is meant only to prevent deficiency in sedentary adults
- After an initial phase of intense training (e.g., first 12 weeks), protein needs might be slightly reduced to 1.2–1.6 g/kg as muscle growth rate slows
- Excessive protein beyond the upper range generally does not further increase muscle growth and may have other health or financial implications
In summary, to build muscle, aim for 1.6 to 2.2 grams of protein per kilogram of your body weight daily , paired with regular strength training for best results
