How Much Protein Per Day for Muscle Gain
How much protein you need per day to build muscle, in grams per kilo — plus how to split it across meals and where a protein shake fits.
Quick answer
To build muscle, aim for roughly 1.6–2.2 grams of protein per kilogram of bodyweight per day. For an 80 kg person that's about 130–175 g daily. Split it across three to five meals of 25–40 g each, and use a protein shake only to top up what your meals miss.
Protein is the single most important nutrient for building muscle, but more isn't always better. Here's the evidence-based range, how to hit it, and how a protein powder fits in.
The daily target in grams per kilo
Decades of research converge on 1.6–2.2 g/kg/day for people training to gain muscle. Going much above ~2.2 g/kg doesn't build extra muscle for most people — it just costs more. If you're in a calorie deficit (cutting), nudge toward the higher end to protect muscle, which we explain in cutting vs bulking calories.
| Bodyweight | Lower (1.6 g/kg) | Upper (2.2 g/kg) |
|---|---|---|
| 60 kg | 96 g | 132 g |
| 75 kg | 120 g | 165 g |
| 90 kg | 144 g | 198 g |
Spread it across the day
Your body uses protein best in regular doses rather than one giant hit. Aim for 25–40 g per meal across three to five meals. Each feeding gives a fresh "muscle-building signal", so an even spread beats skipping breakfast then loading up at dinner. Short on ideas at breakfast? See our high-protein breakfast ideas.
Where does a shake fit?
Whole foods first — meat, fish, eggs, dairy, legumes. A whey shake is just a fast, cheap way to plug the gap on busy days or after training. Most people need only one or two scoops to round out their total; it's a convenience, not a requirement.
Does timing matter?
Far less than the daily total. The old "30-minute anabolic window" is largely a myth for most trainers — getting your total protein in across the day is what counts. We bust it fully in does protein timing matter.
Signs you're getting it right
- Steady strength progress in the gym week to week.
- Good recovery — you're not perpetually sore.
- You hit your protein most days without obsessing over the clock.
Pick a powder that makes the target easy in our best protein powder guide.
Supplements support — not replace — a balanced diet and consistent training. Claims are general in nature; always read the label and follow directions for use. If you're pregnant, breastfeeding or managing a medical condition, check with your GP first.