How Much Protein You Really Need for Muscle Gains

Learn the ideal daily protein intake for muscle building according to science and your fitness goals.

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Aim for 0.73 to 1.0 grams of protein per pound of body weight daily.
For muscle growth in a caloric surplus, aim for 0.8 to 1.0 grams.
Spread protein intake throughout the day in meals.
Include chicken, eggs, fish, and whey for protein sources.
Target 20-40 grams of protein per meal.

Protein is crucial for muscle protein synthesis. The general recommendation for those hitting the gym is between 0.73 and 1.0 grams per pound of body weight daily.

If you're in a caloric surplus aiming for muscle growth, 0.8 to 1.0 grams per pound is usually enough. Spread your intake across meals throughout the day, with at least 20–40 grams of protein per meal.

Sources like chicken breast, eggs, fish, whey protein, and legumes are great to help you meet your goals without overdoing it.

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Marina Silva

Nutricionista esportiva. Especialista em suplementação e composição corporal.

Marina Silva

Nutricionista esportiva. Especialista em suplementação e composição corporal.

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