Protein Calculator · Practical guide
How Much Protein Do I Need to Build Muscle?
Most people building muscle need 1.6–2.0 g of protein per kg (0.73–0.91 g per lb) of body weight each day.
At a glance
Quick answer
To build muscle, aim for roughly 1.6–2.0 grams of protein per kilogram of body weight per day — that is about 0.73–0.91 g per pound. A 180 lb (81.6 kg) person who trains hard needs about 163 g of protein daily, or roughly 41 g per meal across 4 meals.
Interactive tool
Protein Calculator
Enter your own values, then compare the result with the examples below.
Daily Protein Targets
Protein Targets by Body Weight for Muscle Gain
The table below uses 2.0 g/kg, the top of the muscle-building range, which this calculator produces when you select Very Active plus the Muscle Gain goal.
| Body weight | Daily protein (2.0 g/kg) | Per meal (4 meals) |
|---|---|---|
| 130 lb (59 kg) | 118 g | 29 g |
| 155 lb (70.3 kg) | 141 g | 35 g |
| 180 lb (81.6 kg) | 163 g | 41 g |
| 205 lb (93 kg) | 186 g | 46 g |
Why the Range Exists
If you lift casually or are new to training, the middle of the range (about 1.6 g/kg) is plenty. Heavier training volumes, calorie deficits, and years of lifting experience push needs toward 2.0 g/kg. The calculator above adds 0.2 g/kg to your activity-based target when you select Muscle Gain, so a Very Active trainee lands exactly at 2.0 g/kg.
Hitting the Number in Practice
Spreading protein across 3–5 meals of 20–40 g each supports muscle protein synthesis better than one huge serving. At 163 g per day, that is about 41 g per meal over 4 meals — roughly a 6 oz chicken breast (about 40 g) or two scoops of whey plus a cup of Greek yogurt per sitting.
Frequently Asked Questions
Is 1 gram of protein per pound enough to build muscle?
It is more than enough for most people. One gram per pound equals 2.2 g/kg, slightly above the 1.6–2.0 g/kg range supported by research, so it works but is not required.
Do I need protein on rest days?
Yes. Muscle repair continues for 24–48 hours after training, so keep your intake close to your daily target even when you are not in the gym.
Can I build muscle with plant protein only?
Yes, if you eat enough total protein and vary your sources. Combining foods like rice and beans covers all essential amino acids, though you may aim for the higher end of the range.
What happens if I eat more than 2.0 g/kg?
For healthy adults, extra protein is generally safe but adds little muscle-building benefit. The surplus calories are simply used for energy or stored.