Quick answer: to build muscle, most people who lift weights do well with 1.6–2.2 g of protein per kg of body weight per day (about 0.7–1 g per lb), split across 3–5 meals of roughly 0.3–0.4 g/kg each. Going higher than that adds very little. The right amount of protein, progressive training and enough calories matter far more than any supplement.
I'm Valter Acetto, a nutritionist (CRN-4 25106199) and personal trainer (CREF 054897-G/RJ, Physical Education degree from UFRJ), and a former competitive bodybuilder. Protein is the question I get asked most, so here is a simple chart and the practical details that make the number work.
How much protein per day to build muscle: chart by body weight
| Body weight | 1.6 g/kg (0.73 g/lb) | 2.0 g/kg (0.9 g/lb) | 2.2 g/kg (1 g/lb) |
|---|---|---|---|
| 50 kg (110 lb) | 80 g | 100 g | 110 g |
| 60 kg (132 lb) | 96 g | 120 g | 132 g |
| 70 kg (154 lb) | 112 g | 140 g | 154 g |
| 80 kg (176 lb) | 128 g | 160 g | 176 g |
| 90 kg (198 lb) | 144 g | 180 g | 198 g |
| 100 kg (220 lb) | 160 g | 200 g | 220 g |
| 110 kg (243 lb) | 176 g | 220 g | 242 g |
If you think in pounds, the quick version is: multiply your body weight in lb by 0.7 to 1 to get your daily grams. A 180 lb person lands at roughly 125–180 g per day.
If you carry a lot of body fat, the calculation is usually based on your goal weight or lean mass instead of your total weight. Otherwise the number ends up higher than you need.
Where in that range should you be?
The full range works, but a few situations push you toward one end:
- Lower end (around 1.6 g/kg): you're eating in a calorie surplus, you're newer to training, or you find high protein hard to stick to.
- Middle (around 2.0 g/kg): a sensible default for most people who train hard 3–5 times a week.
- Upper end (around 2.2 g/kg): you're in a calorie deficit and want to protect muscle, you're very lean, or you're older and want to make each meal count.
Dieting is where protein matters most. If fat loss is your current goal, read my guide on how to lose fat without losing muscle.
How should you split protein across the day?
Muscle responds better when protein shows up in several meals instead of being packed into dinner. In practice:
- 3–5 meals with about 25–45 g of protein each.
- One protein-rich meal in the hours before or after training.
- A protein-rich snack before bed (Greek yogurt, cottage cheese, eggs) helps you close the gap.
Here is what that looks like for an 80 kg (176 lb) person aiming for about 160 g per day:
| Meal | Example | Protein |
|---|---|---|
| Breakfast | 3 eggs + Greek yogurt | ~35 g |
| Lunch | 150 g (5 oz) chicken breast, rice, salad | ~45 g |
| Snack | Whey shake + fruit | ~25 g |
| Dinner | 150 g (5 oz) salmon or lean beef, potatoes, vegetables | ~35 g |
| Before bed | Cottage cheese | ~20 g |
What are the best protein sources?
| Food | Serving | Protein (approx.) |
|---|---|---|
| Grilled chicken breast | 100 g (3.5 oz) | ~31 g |
| Lean beef | 100 g (3.5 oz) | ~28 g |
| Canned tuna in water | 1 can (~120 g / 4 oz drained) | ~30 g |
| Salmon | 100 g (3.5 oz) | ~22 g |
| Whole egg | 1 large | ~6 g |
| Greek yogurt or skyr | 170 g (6 oz) | ~10–20 g |
| Cottage cheese | 100 g (3.5 oz) | ~11 g |
| Whey protein | 1 scoop (30 g) | ~20–25 g |
| Firm tofu | 100 g (3.5 oz) | ~12–15 g |
| Cooked lentils or beans | 100 g (3.5 oz) | ~7–9 g |
Plant proteins work too. Combine legumes, soy, tofu and grains, and aim for a slightly higher total, since most plant sources have a less complete amino acid profile and are a little less digestible.
Why isn't protein enough on its own?
- Calories: to build muscle you need a small calorie surplus. Eating lots of protein in a deficit protects muscle but builds very little.
- Progressive training: adding weight, reps or sets over the weeks is the main signal for growth.
- Sleep: 7–9 hours a night makes a real difference to recovery.
- Carbohydrates: they fuel hard training and refill muscle glycogen.
Protein is the raw material. Training is what tells your body to use it.
FAQ
Is a high-protein diet bad for your kidneys?
In healthy people, the amounts used for building muscle are considered safe. If you have kidney disease, you need individual guidance from your doctor and a dietitian or nutritionist.
Do I need whey protein to build muscle?
No. Whey is just convenient food. If you hit your target with regular meals, it's optional.
When is the best time to take protein?
Your daily total matters more than timing. Have it when it's most practical. Many people use a shake after training or at breakfast.
Do women need less protein?
The calculation per kg (or per lb) is the same. Since body weight tends to be lower, the total in grams is usually lower too.
Can you eat too much protein?
Going well above 2.2 g/kg won't hurt most healthy people, but it doesn't build more muscle either. It just takes room away from the carbs and fats that support your training.
Want your exact protein and calorie targets?
A chart gets you in the right range. A plan built around your body, training and schedule gets you results. In my 1-on-1 online coaching I set your protein, calories and training, review your progress every 2 weeks and update the plan every 30 days, from $139/month billed in USD from any country. If you're traveling or living abroad, see how this works in my guide for expats and frequent travelers. Prefer a lower-cost start? The V4L Method Basic is a self-guided workout program for $19.90/month, with video lessons and WhatsApp support in English.
Source: International Society of Sports Nutrition position stand on protein and exercise. This article is general information, not medical advice.
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Valter Acetto · Strength & physique coach · B.S. Physical Education (UFRJ)