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

The quick scoop (answer first)

  • For most people lifting weights and trying to build muscle:
    • Aim for about 1.6–2.2 g of protein per kg of bodyweight per day (around 0.7–1.0 g per lb). This is the range many sports nutrition experts now use as the “sweet spot” for muscle gain when combined with resistance training.
  • The minimum RDA of 0.8 g/kg (0.36 g/lb) is mainly to prevent muscle loss, not maximize growth.
  • Spread your protein across 3–5 meals , each with roughly 20–40 g protein, especially including one meal within a couple of hours after training.

Example:

  • 70 kg (154 lb) lifter trying to gain muscle → about 110–150 g protein/day.
  • 80 kg (176 lb) lifter → about 130–175 g/day.

Why that much protein?

When you lift, you create microscopic damage in muscle fibers. Protein gives you amino acids, which your body uses for muscle protein synthesis (MPS) to repair and grow muscle tissue.

Research over the last decade shows that:

  • Around 1.2–1.6 g/kg helps support muscle gain for many active people.
  • Going up to about 1.6–2.2 g/kg seems to maximize gains for most lifters, with diminishing returns beyond that range for the average person.

More protein than this isn’t automatically “bad”, but it doesn’t necessarily mean more muscle and can just add extra calories.

Simple way to calculate your number

  1. Take your bodyweight in kg.
  2. Multiply by a target in this range depending on your goal:
    • Light exercise / main goal health: 1.2–1.6 g/kg.
 * Regular lifting, want good muscle gain: **1.6–2.0 g/kg**.

 * Very intense training / cutting while trying to keep muscle: **up to ~2.2 g/kg** under professional guidance.

Example (building muscle, moderate–hard training):

  • 65 kg → 65 × 1.8 ≈ 115 g/day
  • 90 kg → 90 × 1.8 ≈ 160 g/day

Meal timing and distribution

You don’t have to obsess over “one perfect window,” but timing still helps:

  • Per meal target: About 0.25–0.3 g/kg (roughly 20–40 g protein) in a meal is often cited as enough to max out MPS for that meal, depending on your size.
  • Post‑workout: A meal or shake with ~20–30 g of protein within 2 hours after training can help support muscle building.
  • Daily pattern:
    • 3 main meals + 1–2 snacks, each with a decent protein source.
    • Example for someone aiming at ~130 g/day:
      • Breakfast: 30 g
      • Lunch: 30–35 g
      • Snack/shake: 20–25 g
      • Dinner: 40–45 g

What about safety and “too much” protein?

For healthy people with no kidney disease, intakes in the 1.2–2.2 g/kg range are widely used in sports nutrition and are considered safe.

However:

  • If you go toward the upper end (around 2 g/kg or more) , many dietitians recommend doing this with some medical oversight, especially long term, because the kidneys have to work harder to deal with protein metabolism by‑products.
  • If you have kidney disease, diabetes with kidney issues, or other medical conditions, you should get personalized guidance from a doctor or dietitian.

Quick example day (for ~140 g target)

Just as a rough idea for someone lifting and aiming around 140 g/day:

  • Breakfast:
    • 3 eggs + Greek yogurt + some fruit ≈ 35 g
  • Lunch:
    • Chicken breast, rice, vegetables ≈ 35–40 g
  • Post‑workout:
    • Whey shake (1–1.5 scoops) ≈ 25–35 g
  • Dinner:
    • Salmon, potatoes, salad ≈ 35–40 g

You can swap in tofu, tempeh, lentils, beans, or other plant proteins if you’re vegetarian or vegan; the main idea is hitting your total grams per day consistently. Bottom note:
Information gathered from public forums or data available on the internet and portrayed here.