Protein Calculator for Muscle Gain
Calculate how much protein you need per day to build muscle, based on the 0.73g/lb (1.6g/kg) figure from the largest meta-analysis on protein and resistance training. Same formula as the Protein Pal app.
Medical Disclaimer
This calculator provides general nutritional guidance based on scientific research. Before making significant changes to your diet or protein intake, especially if you have existing health conditions, kidney problems, or are pregnant or breastfeeding, please consult a qualified healthcare provider. If you are on prescription medication, follow your prescriber's advice first.
The Muscle Building Number: 0.73g/lb (1.6g/kg)
If you lift and want to grow, the single most useful nutrition number to know is 0.73g of protein per lb of body weight per day (1.6g per kg). It comes from a 2018 meta-analysis of 49 trials and over 1,800 people in the British Journal of Sports Medicine: below it, more protein meant more muscle; above it, the gains flattened out. The upper confidence limit was about 2.2g/kg, which is a sensible ceiling rather than a target (Morton et al., British Journal of Sports Medicine, 2018).
Daily Protein by Body Weight
| Body weight | Target (1.6g/kg) | Upper end (2.2g/kg) |
|---|---|---|
| 120lb (54kg) | 87g | 120g |
| 140lb (64kg) | 102g | 140g |
| 160lb (73kg) | 116g | 160g |
| 180lb (82kg) | 131g | 180g |
| 200lb (91kg) | 145g | 200g |
| 220lb (100kg) | 160g | 220g |
| 240lb (109kg) | 174g | 239g |
| 260lb (118kg) | 189g | 259g |
| 280lb (127kg) | 203g | 279g |
| 300lb (136kg) | 218g | 299g |
Most lifters should aim for the first column. The upper end is useful as a buffer if you are lean and cutting, or if you simply prefer more protein, but it is not required for gains.
Strength Training Counts Even If Your Goal Is Not Muscle
The 1.6g/kg figure comes from trials where people trained at least twice a week, the same minimum the WHO recommends for muscle strengthening (Bull et al., WHO 2020 guidelines, British Journal of Sports Medicine). So the Protein Pal calculator applies it to anyone who strength trains two or more times a week, even if your goal is weight loss or general health. Tick "I strength train 2+ times a week" above to see it.
How to Split It Across the Day
A practical approach is about 0.4g/kg per meal over at least four meals (Schoenfeld and Aragon, Journal of the International Society of Sports Nutrition, 2018). For most people that is 30 to 40g per meal:
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, roasted | 100g | 31g |
| Cottage cheese, 1% | 1 cup (226g) | 28g |
| Greek yogurt, plain nonfat | 6oz pot (170g) | 17g |
| Eggs, hard-boiled | 2 large (100g) | 13g |
| Ready-to-drink protein shake | 1 bottle | 20 to 42g |
Values for whole foods are from USDA FoodData Central; see how much protein is in chicken, cheese, Greek yogurt and cottage cheese and eggs for more. Our verified highest protein shakes and best whey protein powder rankings cover the convenient options.
Big meals are not wasted either: a 2023 study found the body kept using protein from a single 100g dose for over 12 hours (Trommelen et al., Cell Reports Medicine, 2023). Hit the daily total first and treat meal timing as a bonus.
On a GLP-1 and Lifting?
A GLP-1 medication sets a 1.2g/kg minimum in the calculator, but it never lowers a higher target. If you build muscle or strength train, your number stays at 1.6g/kg, which also matches the top of the 2025 advisory range for people losing weight (Mozaffarian et al., American Journal of Clinical Nutrition, 2025).
Consistency Beats Precision
You do not need to hit your number to the gram. You need to be near it most days for months, and that is a tracking habit. Protein Pal uses this same formula and makes logging fast: one number, quick entries and streaks that keep you honest. It is free to download on iOS and Android, and manual logging is free.
For the full research picture, read how much protein to build muscle, and if you are choosing an app, our best protein tracker for building muscle comparison.
Common Questions
- How much protein do I need to build muscle?
- About 0.73g per lb of body weight per day (1.6g/kg). A meta-analysis of 49 trials found protein kept adding muscle up to that point, with little extra benefit beyond it. For a 180lb (82kg) lifter that is about 131g a day.
- Is more protein always better for muscle gain?
- No. Above roughly 1.6g/kg the extra muscle from more protein is small for most people. The top of the useful range is about 2.2g/kg (1.0g per lb), which some lifters use as a margin when cutting. Intakes in that range are considered safe for healthy adults.
- How much protein should I eat per meal to build muscle?
- Around 0.4g/kg per meal across at least four meals is a practical way to reach 1.6g/kg, which works out to roughly 30 to 40g per meal for most lifters. Total daily intake still matters more than exact timing.
- Do I need 1.6g/kg if I strength train but my goal is weight loss?
- Yes. The Protein Pal calculator uses at least 1.6g/kg for anyone who strength trains two or more times a week, whatever the goal, because that is the population the 1.6g/kg research was done in. It is also the top of the recommended weight loss range.
- Does a GLP-1 medication change my muscle building target?
- No. On a GLP-1 the calculator sets a minimum of 1.2g/kg, but it never lowers a higher goal, so building muscle stays at 1.6g/kg.