Updated September 2026 · GymMaple
To build muscle, most people who lift need about 1.6 grams of protein per kilogram of body weight per day (0.7 g per pound), and up to about 2.2 g/kg (1 g per pound) if they want to cover the upper end. For an 80 kg (176 lb) lifter that is roughly 130 to 175 grams a day.
That range comes from a large meta-analysis of 49 studies, which found that the extra muscle gained from protein levels off around 1.6 g/kg/day (Morton et al., 2018). Below: a chart by body weight, how to split it across meals, and easy food examples.
How much protein per day to build muscle?
Aim for 1.6 g of protein per kg of body weight per day (0.7 g/lb). Going up to 2.2 g/kg (1 g/lb) is reasonable if you want a safety margin, are in a calorie deficit, or simply find a higher target easier to remember. The International Society of Sports Nutrition recommends 1.4–2.0 g/kg/day for most people who exercise (Jäger et al., 2017).
| Body weight | 1.6 g/kg (most lifters) | 2.2 g/kg (upper end) |
|---|---|---|
| 60 kg / 132 lb | 96 g | 132 g |
| 70 kg / 154 lb | 112 g | 154 g |
| 80 kg / 176 lb | 128 g | 176 g |
| 90 kg / 198 lb | 144 g | 198 g |
| 100 kg / 220 lb | 160 g | 220 g |
Do you need more protein when cutting?
Usually yes. In a calorie deficit your body is more likely to break down muscle, so staying toward the upper end (around 2.2 g/kg or more) helps you keep the muscle you have while you lose fat. During a bulk, 1.6 g/kg is generally enough because the extra calories are already muscle-sparing.
How much protein per meal?
Spreading protein across the day works well: about 0.4 g/kg per meal over at least four meals reaches roughly 1.6 g/kg/day (Schoenfeld & Aragon, 2018). For an 80 kg person that is about 30–35 g per meal.
- Breakfast: eggs and Greek yogurt
- Lunch: chicken, rice and vegetables
- Afternoon: a shake or cottage cheese
- Dinner: fish, tofu or lean beef with potatoes
Which foods are high in protein?
| Food | Protein (approx.) |
|---|---|
| Chicken breast, cooked (100 g) | 31 g |
| Canned tuna, drained (100 g) | 25 g |
| Greek yogurt, plain (170 g) | 17 g |
| Firm tofu (100 g) | 15 g |
| Cottage cheese (100 g) | 11 g |
| Lentils, cooked (100 g) | 9 g |
| Large egg (1) | 6 g |
Values vary by brand — scanning the barcode gives you the exact number for what you eat.
Is too much protein bad for you?
For healthy adults, intakes in the ranges above are considered safe. If you have kidney disease or another medical condition, talk to your doctor before raising your protein intake.
How to hit your protein target every day
The easiest way is to know your number and see it add up during the day. GymMaple calculates your daily protein target from your weight (1.8 g/kg by default, which you can change), scans barcodes to log food in seconds, and shows how close you are to your target on the home screen. Pair it with a plan like our 4-day upper lower split.
Track your protein free for 7 days.
Frequently asked questions
How much protein do I need a day to build muscle?
About 1.6 g per kilogram of body weight (0.7 g per pound) per day, up to 2.2 g/kg (1 g per pound) for the upper end.
Is 100 g of protein a day enough to build muscle?
It is enough for someone around 60–65 kg (130–140 lb). Heavier lifters generally need more: multiply your weight in kg by 1.6.
Do I need protein shakes?
No. Shakes are just a convenient way to reach your target. Whole foods work just as well if you hit the same daily total.
Does protein timing matter?
Total daily protein matters most. Spreading it over three to five meals, including one after training, is a sensible way to reach it.
Sources
- Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine.
- Jäger R et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the ISSN.
- Schoenfeld BJ, Aragon AA (2018). How much protein can the body use in a single meal for muscle-building? Journal of the ISSN.