For muscle growth, the recommended daily protein intake generally ranges from 1.6 to 2.2 grams of protein per kilogram of body weight. This range is supported by various health and nutrition experts and research studies as optimal for stimulating muscle protein synthesis and muscle growth, particularly when combined with strength training. Athletes and highly active individuals aiming for muscle gain are advised to consume protein at the higher end of this range. Consuming protein beyond this does not significantly enhance muscle growth and may carry health risks if excessively high without professional guidance.

Protein Intake Guidelines for Muscle Growth

• The minimum dietary allowance for protein is 0.8 g/kg of body weight, mostly for basic maintenance.
• For muscle growth, 1.6 to 2.2 g/kg of body weight is optimal.
• Post-exercise protein intake of about 0.25 to 0.3 g/kg within two hours is recommended to maximize muscle repair.

Example

For a person weighing 70 kg (154 lbs), the daily target protein intake would be approximately between 112 g and 154 g to support muscle growth effectively.

Caution

Extremely high protein intake (above 2 g/kg) should be managed with professional guidance to avoid undue kidney stress or other health issues.

In summary, consistent training coupled with a protein intake of about 1.6 to 2.2 grams per kilogram of body weight daily is widely regarded as the ideal approach to maximize muscle growth.