You generally need more protein than the standard “RDA” if you want to build muscle, not just avoid deficiency.

Quick Scoop

  • For most people lifting weights, a good target is 1.6–2.2 g of protein per kg of body weight per day (about 0.7–1.0 g per pound).
  • That’s higher than the basic RDA of 0.8 g/kg , which only covers minimum needs and isn’t ideal for muscle gain.
  • You’ll get the best results if you spread that protein across the day and pair it with consistent resistance training.

What that looks like in real life

  • 60 kg (132 lb) person: ~95–130 g protein per day for muscle gain.
  • 75 kg (165 lb) person: ~120–165 g per day.
  • 90 kg (198 lb) person: ~145–200 g per day.

You don’t need “endless” shakes; think 3–4 protein-rich meals or meals plus snacks (eggs, Greek yogurt, tofu, meat, lentils, dairy, etc.) that add up to your daily target.

Why not just follow the RDA?

  • The RDA of 0.8 g/kg is designed to prevent deficiency, not optimize muscle growth or performance.
  • Studies on active people and lifters consistently show better muscle gains around 1.2–2.0+ g/kg , with many experts centering on ~1.6 g/kg as a “sweet spot.”

Simple rule of thumb

If you’re training hard and want to grow:

  • Aim for 0.7–1.0 g per pound of bodyweight daily.
  • Hit that number most days, lift progressively heavier, and get enough sleep; that combo drives muscle gain far more than obsessing over tiny protein differences.

Information gathered from public forums or data available on the internet and portrayed here.