To gain muscle, the recommended protein intake generally ranges from about 1.2 to 2.2 grams of protein per kilogram of body weight (which is approximately 0.5 to 1 gram per pound) daily. For most people engaged in strength training or muscle-building exercises, a good target is around 1.6 to 2.2 grams per kilogram per day. This helps maximize muscle repair and growth while supporting recovery. Here are key points about protein intake for muscle gain:
- The baseline recommended dietary allowance (RDA) for average adults is 0.8 grams per kilogram of body weight — this is the minimum to prevent deficiency but likely insufficient for muscle growth.
- For muscle gain, athletes and strength trainers are advised to consume between 1.2 to 2.0 g/kg (about 0.5 to 0.9 g per lb of body weight), depending on training intensity and goals.
- A commonly used guideline is about 1 gram per pound of body weight daily for those training regularly to build muscle.
- Protein intake might be tailored further based on lean body mass rather than total weight, especially for people with higher body fat percentages.
- Protein should ideally be spread throughout the day, including post-workout servings (around 0.25 to 0.3 g/kg) to enhance muscle protein synthesis.
- Excessively high protein intake beyond these recommendations generally does not translate to greater muscle gains and could pose strain on the kidneys if very excessive.
In summary, an effective muscle-building protein intake is about 1.6 to 2.2 grams per kilogram of body weight per day, with 1 gram per pound being a practical standard for most exercisers aiming to gain muscle. If you provide your current weight or lean body mass, a more specific protein target can be calculated for you.
