Macro Calculator · Practical guide
How Much Protein Do I Need to Build Muscle?
The evidence-based range is 1.6-2.2 grams per kilogram of body weight per day — here is what that looks like for you.
At a glance
The Direct Answer
Most research on resistance-trained adults supports 1.6 to 2.2 grams of protein per kilogram of body weight per day (about 0.7 to 1.0 g per pound) for maximizing muscle growth and retention. For an 80 kg (176 lb) person, that is roughly 128 to 176 grams daily — 512 to 704 calories of protein at 4 kcal per gram.
Interactive tool
Macro Calculator
Enter your own values, then compare the result with the examples below.
Protein Targets by Body Weight
| Body Weight | Low End (1.6 g/kg) | High End (2.2 g/kg) |
|---|---|---|
| 60 kg (132 lb) | 96 g | 132 g |
| 70 kg (154 lb) | 112 g | 154 g |
| 80 kg (176 lb) | 128 g | 176 g |
| 90 kg (198 lb) | 144 g | 198 g |
| 100 kg (220 lb) | 160 g | 220 g |
Matching Your Macro Template
The calculator's High Protein template (40% protein, 30% carbs, 30% fat) is built for this goal. At a 2,200 kcal daily target it returns 220 g protein, 165 g carbs, and 73 g fat — comfortably at the top of the range for a 100 kg lifter, and above the range for most others. If that overshoots your target, the Balanced template (30% protein) at the same calories gives 165 g.
Spread It Across the Day
Hitting the daily total matters more than timing, but distributing protein across three to five meals supports muscle protein synthesis better than one large serving. Enter your meals per day in the calculator and it divides each macro into per-meal targets — 176 g across 4 meals is 44 g per meal, a realistic portion of roughly two chicken breasts or a large scoop-and-a-half of whey with Greek yogurt.
Frequently Asked Questions
Is 100 grams of protein a day enough to build muscle?
It depends on body weight. For someone around 60 kg it sits in the optimal 1.6-2.2 g/kg range, but an 80-100 kg person would want roughly 128-220 g.
Does eating more than 2.2 g/kg add more muscle?
Research shows diminishing returns above about 2.2 g/kg per day. Extra protein beyond that mostly just displaces carbs and fat that fuel training.
How many calories are in a gram of protein?
Protein provides 4 calories per gram, the same as carbohydrates. Fat provides 9 calories per gram.
Should I eat protein right after a workout?
Total daily intake matters far more than timing. Spreading protein evenly across three to five meals is a practical way to support muscle growth.