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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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.
