Most people trying to build muscle grow best on about 1.6–2.2 g of protein per kilogram of bodyweight per day (around 0.7–1.0 g per pound), combined with consistent resistance training. Intake above roughly 1.6 g/kg gives only small extra benefits for muscle, while still being safe for healthy people when total calories and kidneys are fine.

Quick Scoop

  • For general health (no hard training): about 0.8 g/kg/day is the basic minimum, not ideal for big muscle gains.
  • For muscle growth with regular lifting:
    • Lower end: 1.2–1.6 g/kg/day (0.5–0.7 g/lb) – usually enough for beginners or lighter training.
* “Sweet spot”: 1.6–2.0 g/kg/day (0.7–0.9 g/lb) – commonly cited as optimal for maximizing muscle protein synthesis.

* Upper practical limit: 2.2 g/kg/day (≈1 g/lb) – often used by serious lifters, but offers only small extra benefit for most.

How that looks in real life

  • 60 kg (132 lb) lifter: ~95–120 g protein/day for strong muscle gains.
  • 75 kg (165 lb) lifter: ~120–150 g/day.
  • 90 kg (198 lb) lifter: ~140–180 g/day.

Spread your protein over 3–5 meals with roughly 20–40 g per meal to keep muscle protein synthesis elevated across the day. Prioritize whole foods (meat, fish, eggs, dairy, soy, legumes) and use protein powders as a convenient add‑on rather than the base of your diet.

If you tell your bodyweight, training frequency, and whether you are cutting or bulking, a more tailored daily gram target and simple sample day can be sketched out.