How Much Protein Do You Need to Build Muscle?

Protein is essential for building, repairing, and maintaining muscle. But how much protein do you need per day? Proteins are made up of amino acids that help build and repair muscles and bones, along with supporting many other bodily functions. How much protein is optimal for muscle growth though?

“In a large meta-analysis, protein intake was shown to promote additional gains in lean body mass beyond those observed with resistance exercise alone; however, beyond a daily intake of 1.6 g/kg body mass per day (up to as high as 2.2 g/kg/day), the additional effects of protein are greatly diminished.” (1) This study recommends an intake of 1.6/kg of body mass or .72g/lb of body weight to promote muscle growth. The higher end of this recommendation is 2.2g/kg a day or 1g per lb of body weight. A 160 lb person would want to eat at least 115 grams of protein per day to build muscle.

Another meta-analysis analyzed the difference between younger and older populations when it comes to optimal protein intake. They found that the change in lean body mass was significant in those older than 65 years old when they ingested 1.2-1.59 g of protein per kg per day. In the group under 65, the optimal protein intake was >1.g of protein per kg of body weight per day. (2)

When in a calorie deficit, it is recommended to increase protein intake even more to prevent muscle loss. (3) Another study recommends 2.3-3.1g per kg of body weight of protein per day when in a calorie deficit to maximize muscle preservation. (4)

Conclusion

Protein intake is crucial for muscle growth and maintenance. Research has shown that at least 1.6g per kg of body weight or .7g per lb of body weight of protein is effective. .7-1g per lb of body weight seems to be the most effective for muscle growth. Protein intake should be on the higher end when in a calorie deficit, with the recommendation being 2.3-3.1g per kg (1-1.4g per lb) of body weight. (4)

Sources

Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180

Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., Sherifali, D., Gaudichon, C., Tomé, D., Atherton, P. J., Robles, M. C., Naranjo-Modad, S., Braun, M., Landi, F., & Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Journal of cachexia, sarcopenia and muscle, 13(2), 795–810. https://doi.org/10.1002/jcsm.12922

Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136

Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8