Protein Intake for Muscle Building — Grams Per Day Calculator
Trying to build muscle? Research shows 0.8–1.0 grams per pound of bodyweight maximizes muscle protein synthesis for most lifters.
Protein Intake Calculator
How It Works
Research consensus: 1.6–2.2 g/kg (0.73–1.0 g/lb) daily protein maximizes muscle growth for most natural lifters.
A 180 lb lifter building muscle needs roughly 150–180g protein per day. Beyond this range, extra protein doesn't further stimulate growth.
Distribute protein across 4–5 meals of 30–40g each to maximize muscle protein synthesis — hitting the leucine threshold each meal.
Timing matters less than total intake. Post-workout protein helps, but getting enough total daily protein is what drives results.
Frequently Asked Questions
How much protein do I need to build muscle?
1.6-2.2 g/kg (0.73-1.0 g/lb) of body weight daily. For a 180 lb lifter: 130-180g per day. Above 1 g/lb provides no additional muscle-building benefit for most people.
Does more protein always equal more muscle?
No. Above 2.2 g/kg (~1g/lb), extra protein doesn't build more muscle. It gets oxidized for energy or stored as fat. Save your money.
Best protein sources for muscle?
Whey, eggs, chicken, beef, fish, Greek yogurt — all complete proteins. Plant sources need combining (rice+beans, tofu+grain) for complete amino acid profiles.