How Much Protein Do You Need to Build Muscle?
The science-backed protein intake for maximising muscle growth - how much, when, and what type matters most according to the latest research.
If your goal is to build lean muscle, protein is the single most important macronutrient to get right. But more is not always better, and timing matters too. Here is what the research actually says.
The Optimal Range: 0.7–1.0g Per Pound Per Day
A landmark meta-analysis by Schoenfeld and Aragon (2018) pooled data from 49 studies and concluded that protein intakes of approximately 0.7g/lb/day (1.6g/kg) maximise resistance-training-induced gains in muscle mass. Benefits appeared to plateau around 1.0g/lb/day (2.2g/kg), with no additional advantage beyond that level (Morton et al., 2018, British Journal of Sports Medicine).
For a practical example:
| Body Weight | Minimum (0.7g/lb / 1.6g/kg) | Upper End (1.0g/lb / 2.2g/kg) |
|---|---|---|
| 130lb (59kg) | 91g | 130g |
| 165lb (75kg) | 116g | 165g |
| 200lb (91kg) | 140g | 200g |
Does Protein Timing Matter?
The ISSN position stand on protein and exercise (Jäger et al., 2017) notes that spreading protein across 3–5 meals containing 25–50g each is a sound strategy. The old idea of a narrow "anabolic window" immediately after training has been largely overstated - total daily intake matters more than exact timing.
That said, consuming a protein-rich meal or shake within a few hours of training is still a practical way to ensure you hit your daily target.
Protein Quality: Leucine Is Key
Not all protein sources are equal when it comes to muscle protein synthesis (MPS). Leucine, a branched-chain amino acid, is the primary trigger for MPS. The threshold is roughly 2–3g of leucine per meal (Churchward-Venne et al., 2012).
Foods rich in leucine include:
- Chicken breast - ~2.5g leucine per 100g
- Eggs - ~1.1g per large egg
- Greek yogurt - ~1.5g per cup
- Whey protein powder - ~2.5–3g per 25g scoop
Should You Eat More Protein in a Calorie Deficit?
Yes. When cutting calories to lose fat, the risk of muscle loss increases. Research suggests increasing protein to the upper end of the range (0.9–1.1g/lb or 2.0–2.4g/kg per day) during a calorie deficit helps preserve lean mass (Helms et al., 2014, JISSN).
Can Your Body Handle That Much Protein at Once?
A common myth is that you can only absorb 30g of protein per meal. The truth is more nuanced - your body can use more than that, but there may be diminishing returns for MPS above ~40g in a single sitting. Read our full breakdown of how much protein your body can absorb in one meal.
Practical Tips for Hitting Your Target
- Anchor each meal around a protein source - chicken, eggs, beef, fish, or tofu.
- Add high-protein snacks - cottage cheese, jerky, or a protein shake.
- Track your intake - use Protein Pal to log meals and see your running total.
- Front-load protein at breakfast - many people under-eat protein in the morning.
The Bottom Line
To maximise muscle growth, aim for 1.6–2.2g of protein per kilogram of body weight per day, spread across multiple meals. Prioritise leucine-rich sources and increase your intake further if you are in a calorie deficit. Consistency over weeks and months is what drives results - not any single meal.
For a broader view of daily requirements, see our guide on how much protein you should eat per day.