To build muscle, you should aim to consume between 1.4 and 2.2 grams of protein per kilogram of your body weight per day. This range is supported by multiple expert sources and research studies. For example, registered dietitians and sports nutrition experts recommend this intake to support muscle growth when combined with strength training
. Here are some key points to consider:
- The minimum daily protein intake for sedentary adults is about 0.8 g/kg, but this is not sufficient for muscle building
- For muscle gain , most evidence suggests aiming for 1.6 to 2.2 g/kg/day. This supports muscle repair and growth optimally
- Athletes and those doing regular strength training should target the higher end of this range, especially during intense training phases
- Older adults may need slightly more protein (around 1.0 g/kg or more) to counteract muscle loss due to aging
- Consuming protein evenly throughout the day (e.g., 20-40 grams per meal) can help maximize muscle protein synthesis
How to calculate your protein needs
- Convert your weight from pounds to kilograms by dividing by 2.2.
- Multiply your weight in kilograms by a protein factor between 1.4 and 2.2 depending on your training intensity and goals.
For example, a 70 kg (154 lbs) person aiming to build muscle might consume between:
- 70 kg × 1.4 g = 98 grams of protein per day (lower end)
- 70 kg × 2.2 g = 154 grams of protein per day (higher end)
Summary
Goal| Protein Intake (grams per kg body weight)
---|---
Maintain muscle| ~1.2 g/kg
Build muscle (general)| 1.4–2.2 g/kg
Intense training/athletes| 1.6–2.2 g/kg
Consuming protein within these ranges, combined with consistent resistance training, will effectively support muscle growth
