To gain muscle, the general consensus among experts and research is to consume between 1.2 and 2.2 grams of protein per kilogram of body weight per day , depending on your training intensity, age, and goals.

Detailed Protein Recommendations for Muscle Gain

• Moderate muscle building: Aim for about 1.2 to 1.6 g/kg of body weight per day. This range supports muscle maintenance and moderate growth when combined with resistance training

• Intense muscle building or athletes: For those training consistently and aiming for maximal muscle growth, the recommendation increases to 1.6 to 2.2 g/kg of body weight per day

. Elite athletes often consume near the upper end of this range, especially in the initial weeks of a new training program

• Older adults: Because of reduced protein absorption and higher risk of muscle loss, older adults may benefit from around 1.0 g/kg or slightly more to maintain and build muscle

• Caloric deficit or fat loss phases: Protein needs may be slightly higher (up to 1 g per pound of body weight, or about 2.2 g/kg) to preserve muscle mass during weight loss

Practical Example

For a person weighing 80 kg (176 lbs):

• Moderate muscle gain: 96 to 128 g protein daily (1.2–1.6 g/kg)
• Aggressive muscle gain: 128 to 176 g protein daily (1.6–2.2 g/kg)

Additional Notes

• Protein should be consumed in multiple meals throughout the day, ideally 3 to 6 servings, with some intake close to the workout window to maximize muscle protein synthesis

• Both animal and plant-based proteins can meet these needs, though animal proteins tend to have higher leucine content, which is important for muscle growth

• Consuming protein beyond about 2.2 g/kg does not significantly increase muscle gain and may strain kidney function if done excessively without medical supervision

In summary, for effective muscle gain, target 1.2 to 2.2 grams of protein per kilogram of body weight daily , adjusting based on your training level, age, and body composition goals