To gain muscle effectively, your protein intake should generally be between 1.6 to 2.2 grams of protein per kilogram of body weight per day. This range is supported by multiple expert sources and research reviews as optimal for muscle growth when combined with resistance training
Key Points:
- The minimum to maintain muscle mass is about 1.2 g/kg, but to add lean muscle mass, the recommendation increases to around 1.6–2.2 g/kg
- Strength athletes and bodybuilders often aim for the higher end of this range (up to 2.2 g/kg) especially during intense training phases
- Consuming protein evenly throughout the day, about 0.4–0.55 g/kg per meal, can be beneficial for muscle protein synthesis
- Intakes above 2.2 g/kg generally do not result in significantly greater muscle gains for most people, though very high protein may help minimize fat gain during overfeeding
- For example, a person weighing 70 kg (154 lbs) should aim for roughly 112 to 154 grams of protein daily to optimize muscle growth
Additional Considerations:
- Your exact protein needs depend on factors such as age, sex, body composition, training intensity, and overall calorie intake
- It is important to combine adequate protein intake with consistent resistance training to stimulate muscle growth
- Excessive protein intake beyond recommended levels does not necessarily speed up muscle gain and may have other health or financial implications
In summary, for muscle gain, aim for about 1.6 to 2.2 grams of protein per kilogram of your body weight daily , spread across meals, alongside a proper strength training program
