To build muscle effectively, protein intake needs to be higher than the general minimum recommended dietary allowance (RDA) for sedentary adults, which is about 0.75–0.8 grams per kilogram of body weight. For muscle gain, evidence-backed recommendations suggest:
- General maintenance of muscle: Around 1.2 grams of protein per kilogram of body weight per day.
- Building lean muscle mass: Between 1.2 to 1.6 grams per kilogram of body weight.
- For strength athletes or those training intensely to add muscle: Between 1.4 to 2.2 grams per kilogram of body weight daily, with many experts recommending 1.6 to 2.2 grams/kg as optimal for muscle growth, especially in the initial phases of training
If you know your lean body mass (total body weight minus fat mass), aiming for about 2 grams of protein per kilogram of lean body mass can be more precise for muscle building
. Protein should be consumed spread throughout the day to maximize muscle protein synthesis, with intake per meal around 0.4 to 0.55 grams per kilogram of body weight being effective
. In summary:
- Minimum for muscle gain: ~1.2 g/kg body weight
- Optimal range for muscle building: 1.6 to 2.2 g/kg body weight
- Lean body mass-based intake: Up to 2 g/kg lean body mass
Consuming protein within these ranges alongside resistance training supports muscle repair, recovery, and growth. Intakes beyond this range show diminishing returns and can pose health or economic downsides
. This guideline applies broadly but individual needs vary based on age, sex, activity level, and training intensity
