How much protein per day: how much to eat to build muscle

Protein is the most important macronutrient when it comes to building or keeping muscle. The good news is that the right amount per day is no mystery: there's a well-established range that works for most people. In this article you'll see how much to eat, why it matters, how to spread it out, and which myths to ignore.

How much protein per day

For anyone training to gain muscle or preserve it while dieting, the recommendation is 1.6 to 2.2 grams of protein per kilogram of body weight per day.

A practical example, for a 70 kg person:

• Low end: 70 x 1.6 = about 112 g per day
• High end: 70 x 2.2 = about 154 g per day

Most people do well aiming around 2 g per kg. Eating well above that brings no clear extra benefit for muscle, so there's no need to overdo it.

Why protein matters

• It builds and repairs muscle: training causes tiny muscle tears, and protein supplies the amino acids that rebuild the tissue stronger.
• It preserves muscle while losing fat: in a calorie deficit, enough protein helps you lose fat instead of muscle.
• It keeps you fuller: protein is the most filling macro, which helps control hunger.

How to spread it across meals

The daily total matters most, but spreading it out helps. A good strategy is to divide protein across 3 to 5 meals, with about 20 to 40 g in each. This keeps a steady stimulus for muscle protein synthesis through the day and is easier to digest than cramming it all into one meal.

Best protein sources

• Animal: chicken, beef, fish, eggs, yogurt, cheese and whey. These are complete sources, with all the essential amino acids.
• Plant: beans, lentils, chickpeas, tofu, soy and peas. Combining different sources through the day covers the full amino acid profile.

If you eat vegetarian or vegan, you can easily hit your target by combining legumes, grains and, if you like, a plant protein supplement.

Common protein myths

• "Your body only absorbs 30 g per meal": your body uses the rest over a longer window. Spreading protein out is useful, but not mandatory.
• "Too much protein automatically turns into fat": what causes fat gain is a surplus of total calories, not protein itself.
• "You need whey to grow": whey is convenience, not a requirement. Real food does the job.

How to track it

The simplest way to know if you're hitting your target is to log what you eat for a few weeks. In Health & Lifts you count protein by search or barcode, and Dumbell, the app's AI coach, helps adjust your meals to reach your daily target without the hassle.

Conclusion

Aim for 1.6 to 2.2 g of protein per kg, spread it through the day, and use whatever sources fit your routine and your budget. Combine that with a solid meal plan and strength training, and you'll have the foundation to build muscle. See also how to build a diet and whether creatine works.