To gain muscle, your protein intake should generally be higher than the average sedentary person's needs. Here are the key guidelines based on current evidence:
- For maintaining muscle, a general recommendation is about 1.2 grams of protein per kilogram of body weight daily.
- To add lean muscle mass, protein intake should increase to about 1.4 to 2.0 grams per kilogram of body weight per day. Strength athletes and those doing intense resistance training often aim for the higher end of this range, around 1.6 to 2.0 grams/kg
- For example, a person weighing 70 kg (154 lbs) might consume between 98 and 140 grams of protein daily to support muscle growth.
- Consuming protein evenly throughout the day and especially within 2 hours post-exercise (about 15-25 grams) helps stimulate muscle protein synthesis and recovery
- If you know your lean body mass (total body weight minus fat), targeting about 2 grams of protein per kilogram of lean mass can be even more precise for muscle gain
- Intakes above 2 grams/kg are generally not necessary and may pose health risks, particularly for kidney function, so it is advisable to stay within recommended ranges and consult a healthcare professional if considering very high protein diets
In summary, aim for roughly 1.4 to 2.0 grams of protein per kilogram of your body weight daily, distributed throughout the day and especially after workouts, to effectively support muscle gain.
