How Much Protein Do You Need to Build Muscle?
You're training hard but not growing? Not eating enough protein is one of the most common reasons. Here's the exact number you need, explained simply.
Get your exact number in 30 seconds
The free Fit Gorillas Macro Calculator works out your daily protein, calories, carbs and fats for your body and your goal: bulk, lean bulk, recomp or cut.
Research shows 1.6 g/kg is the point where most guys get the bulk of the muscle-building benefit, so treat it as your daily minimum. Going higher, to 2.2 g/kg or more, is a smart target that makes sure you're covered on days you train hard. It also helps you feel fuller, especially when cutting. For healthy people there's no harm in eating more.
Why protein matters for building muscle
Lifting weights causes small amounts of damage to your muscle fibres. Your body repairs them and makes them a bit bigger and stronger, and it uses the amino acids from protein as the building material.
Without enough protein, your body doesn't have enough material to work with. You can train perfectly and still grow slowly. Protein won't build muscle on its own, but without it, your training can't pay off.
Your protein target by body weight
Find your weight below to get your daily range:
| Body weight | Daily minimum (1.6 g/kg) | Stronger target (2.2 g/kg+) |
|---|---|---|
| 60 kg (132 lb) | 96 g | 132 g+ |
| 70 kg (154 lb) | 112 g | 154 g+ |
| 80 kg (176 lb) | 128 g | 176 g+ |
| 90 kg (198 lb) | 144 g | 198 g+ |
| 100 kg (220 lb) | 160 g | 220 g+ |
Carrying a lot of body fat? Use your goal body weight instead of your current weight, or your number will come out higher than you need.
How much protein per meal?
Your daily total matters most, but spreading it out helps. A good rule is about 0.4 g/kg per meal, which is 30–40 g for most guys, eaten over 3–5 meals a day.
Example: 80 kg guy aiming for 150 g a day
- Breakfast: 3 eggs + 200 g Greek yoghurt → ~38 g
- Lunch: 150 g cooked chicken breast + rice + veg → ~45 g
- Post-workout: whey protein shake with milk → ~32 g
- Dinner: 120 g lean beef mince + pasta → ~38 g
Total: ~153 g ✔
Easy high-protein foods
| Food | Serving | Protein (approx.) |
|---|---|---|
| Chicken breast (cooked) | 100 g | 31 g |
| Lean beef mince (cooked) | 100 g | 26 g |
| Canned tuna (drained) | 95 g can | 22 g |
| Whey protein | 1 scoop (30 g) | 22–25 g |
| Greek yoghurt | 200 g | 18–20 g |
| Lentils (cooked) | 1 cup | 18 g |
| Eggs | 1 large | 6 g |
| Milk | 250 ml | 8–9 g |
Check the labels on your own brands, because protein amounts can vary.
5 protein mistakes that stall your gains
- Guessing instead of tracking. Most guys who say they eat heaps of protein are actually eating 70–90 g. Track it for one week and see where you really are.
- Loading it all into dinner. A small breakfast and a huge dinner makes it hard to hit your number. Get protein into every meal.
- Relying on shakes. Shakes are handy, but whole food also gives you the calories and nutrients you need to grow.
- Eating enough protein but not enough food. To build muscle you usually need a small calorie surplus as well. Enough protein without enough calories won't get you far.
- Being inconsistent. Hitting your target 3 days a week doesn't work. Muscle comes from being consistent week after week.
How to hit your number every day
Knowing your protein target is step one. Hitting it day after day is where the muscle actually gets built, and that's much easier when you plan your meals in grams instead of guessing.
- Get your numbers. Use the free Macro Calculator to find your protein, calories, carbs and fats.
- Plan your day. Choose your foods, enter the grams, and check your totals against your targets before you eat. The Fit Gorillas Macro Tracker does the maths for you.
- Check in weekly. Weigh yourself, look at the trend, and adjust your calories if you're not gaining.
Quick FAQ
What's the easiest way to track protein?
Plan your meals ahead in grams. Once you know what 150 g of chicken or a 200 g tub of yoghurt gives you, hitting your number becomes routine. A simple tracker that adds up your macros for you takes most of the effort out of it.
Do I need protein shakes?
No. A shake is just food in a convenient form. If you hit your number with meals, you don't need one.
Is too much protein bad for you?
No. For healthy people, eating above the 1.6 g/kg minimum, including 2.2 g/kg and more, is considered safe. If you have kidney problems or another medical condition, talk to your doctor before increasing your protein.
Does it matter when I eat protein?
Your daily total matters most. After that, spreading protein over 3–5 meals, including one within a few hours of training, is a sensible bonus.
Know your number. Hit it every day.
Two steps to stop guessing and start growing.
Macro Calculator
Find your daily calories, protein, carbs and fats for your goal.
Calculate my macros →Macro Tracker
Plan your day in grams and see your macros against your target instantly. Includes 147 USDA-sourced foods and weekly check-ins that tell you when to adjust your calories.
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Not Born. It's Built.
This article is general information for healthy adults and isn't medical advice. Research basis: Morton et al. (2018), British Journal of Sports Medicine, a meta-analysis of 49 studies on protein and muscle gain; Schoenfeld & Aragon (2018), Journal of the International Society of Sports Nutrition, on protein per meal.