How Much Protein Do You Really Need to Build Muscle?
A science-backed look at protein targets, timing, and food sources for lifters at every level.
James Okafor, CSCS · · 1 min read
Protein supplies the amino acids your muscles need to repair and grow after training. But how much is actually useful?
The research-backed range
Most meta-analyses converge on 1.6–2.2 g of protein per kg of body weight per day for people doing resistance training. Beyond about 2.2 g/kg, additional benefits are minimal for most people.
Distribute it across the day
- Aim for 3–5 meals with 20–40 g of protein each.
- Include a protein-rich meal within a few hours of training.
- A slow-digesting source (like Greek yogurt or cottage cheese) before bed can support overnight recovery.
Best food sources
- Lean meats, fish, and eggs
- Greek yogurt, cottage cheese, and milk
- Tofu, tempeh, lentils, and edamame
Who should be cautious
People with kidney disease or other medical conditions should discuss protein intake with their doctor before increasing it.
Health disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider.
James Okafor, CSCS
Contributor at fitbmicalc, writing evidence-based guidance on nutrition, training and healthy habits.