To gain muscle, your protein intake should be based on your body weight, activity level, and training intensity. Here are general guidelines from expert sources:

• Minimum intake: 0.8 grams of protein per pound of body weight per day. This amount helps preserve muscle and supports basic muscle growth for those training a couple of times a week or aiming to maintain muscle

• Recommended intake: 1.0 gram of protein per pound of body weight per day. This is the standard for consistent trainers (3-5 days per week) who want to build muscle, improve recovery, and stay lean

• High intake: 1.2 grams of protein per pound of body weight per day. Suitable for advanced lifters or athletes training intensely 5+ days per week, aiming to maximize muscle growth and recovery

For example, if you weigh 180 pounds:

• Minimum: 144 grams/day (180 x 0.8)
• Recommended: 180 grams/day (180 x 1.0)
• High: 216 grams/day (180 x 1.2)

Another approach based on scientific studies recommends protein intake of about 1.6 to 2.2 grams per kilogram of body weight (0.7 to 1 gram per pound) for muscle gain, with no added benefit above 1.6 g/kg for most people

. You can use online protein calculators that factor in your weight, height, age, activity level, and goals to get a personalized protein target. These calculators often use formulas like Mifflin St. Jeor to estimate calorie needs and then allocate protein accordingly

. Summary:

• Calculate your protein needs by multiplying your body weight (in pounds) by 0.8 to 1.2 grams depending on training intensity.
• Spread protein intake evenly throughout the day for optimal muscle repair.
• Use a protein calculator tool for precise recommendations based on your personal data and goals.

This method ensures you consume enough protein to support muscle gain without excessive intake