To build muscle effectively, protein intake should generally be higher than the standard recommended dietary allowance (RDA) for sedentary adults. Here are the key guidelines based on current research and expert recommendations:

• The RDA for protein is about 0.8 grams per kilogram of body weight per day, which is sufficient to prevent deficiency but not optimal for muscle growth

• For muscle building combined with resistance training, a daily intake of 1.2 to 2.2 grams of protein per kilogram of body weight is recommended. This range supports muscle repair, recovery, and growth

• More specifically, many experts suggest aiming for about 1.6 to 2.2 grams per kilogram during periods of active muscle gain, especially in the first 12 weeks of a new training program when muscle breakdown and rebuilding are most intense

• For example, a person weighing 80 kg (176 lbs) might consume between 128 and 176 grams of protein daily to maximize muscle growth

• After the initial phase of muscle gain, protein intake can be scaled back to about 1.2 to 1.6 grams per kilogram to maintain muscle mass

• If you are overweight, it is advised to calculate protein needs based on lean body mass or goal weight rather than total body weight to avoid overestimating protein requirements

• Protein should be consumed throughout the day in multiple meals (3 to 6) to optimize muscle protein synthesis, including intake around workouts

• Both animal and plant protein sources can meet protein needs, but animal proteins tend to have higher leucine content, which is important for muscle synthesis. Vegans may need slightly higher total protein intake to compensate

In summary, to build muscle, aim for about 1.6 to 2.2 grams of protein per kilogram of body weight daily , distributed across meals and combined with resistance training. Adjust intake based on your training phase, body composition, and dietary preferences for best results