How much protein do you really need to build muscle?
Forget the bro-science gram targets. Here's what the research actually shows about protein for muscle growth — and how to hit it without living on chicken and rice.
Protein is the one macronutrient almost everyone gets wrong — either chasing absurd amounts they don't need, or quietly under-eating it and wondering why they're not growing. The research here is unusually clear, so let's use it.
The number: 1.6–2.2 g per kg of bodyweight
A large meta-analysis by Morton and colleagues, and the practical work of researchers like Eric Helms, converge on the same range: about 1.6 to 2.2 grams of protein per kilogram of bodyweight per day maximises muscle growth for most trained lifters. Eating more than that doesn't hurt — it just doesn't help build extra muscle.
For a 90 kg lifter, that's roughly 145–200 g of protein per day. If you're in a fat-loss phase, aim toward the higher end — protein protects muscle when calories are low and keeps you fuller.
Spread it across the day
You absorb and use protein best when it's distributed, not dumped into one meal. Three to four meals of 30–50 g each is a great target. That gives your body several strong signals to build muscle across the day rather than one big one.
- Breakfast: eggs, Greek yogurt, or a protein shake
- Lunch & dinner: a palm-or-two of meat, fish, tofu or legumes
- Around training: a simple shake or a high-protein snack if it helps you hit your number
Quality and variety
Animal sources (meat, fish, eggs, dairy) are "complete" and make hitting your target easy. Plant-based eaters can absolutely thrive too — just lean on soy, legumes, and a slightly higher total to cover the full amino-acid spread. Variety keeps meals interesting and nutrition broad.
The takeaway
Pick a number in the 1.6–2.2 g/kg range, hit it consistently across a few meals a day, and you've covered the most important nutrition lever for building muscle. Everything else — timing, supplements, meal frequency — is fine-tuning on top of that foundation.