If you lift weights and want to build muscle, aim for about 1.6–2.2 g of protein per kg of body weight per day. In pounds, that's roughly 0.7–1 g per lb. For a 180 lb (82 kg) person, that's 130–180 g a day.
That's the short version. The rest of this guide explains where those numbers come from, when you need more, and how to actually eat that much without living on chicken breast and regret.
Why the official recommendation is too low for lifters
The official recommended intake is 0.8 g per kg of body weight. That number is designed to prevent deficiency in the general population, not to support building muscle. Think of it as the minimum to keep the lights on, not the amount you need to renovate the house.
When researchers pooled dozens of studies on people doing resistance training, the benefit of extra protein for muscle growth leveled off at around 1.6 g per kg per day on average. Because people vary, many experts suggest going up to 2.2 g per kg to make sure nearly everyone gets the full benefit.
Protein targets by goal
| Goal | g per kg | g per lb | 180 lb (82 kg) person |
|---|---|---|---|
| General health, no lifting | 0.8–1.0 | 0.36–0.45 | 65–80 g |
| Maintain muscle while lifting | 1.4–1.8 | 0.64–0.82 | 115–150 g |
| Build muscle | 1.6–2.2 | 0.73–1.0 | 130–180 g |
| Lose fat and keep muscle | 2.0–2.4 | 0.91–1.1 | 165–195 g |
Why you need more when you're cutting
In a calorie deficit, your body is more willing to break down muscle for energy. Higher protein intakes, combined with continued heavy training, help you hold on to the muscle you've built while the fat comes off. Protein also keeps you fuller than carbs or fat, which is a nice bonus when you're hungry and staring at a cookie like it owes you money. More in our guide on how to cut without losing muscle.
How to spread protein across your day
Total daily protein matters most. After that, spreading it over three to five meals of roughly 0.4 g per kg each (about 25–50 g for most people) is a sensible way to keep muscle building ticking along through the day.
- Breakfast: eggs, Greek yogurt or a protein shake are the easy wins. Most people under-eat protein in the morning.
- Lunch and dinner: a palm-sized portion of meat, fish or tofu, or a generous serving of legumes.
- Snacks: cottage cheese, jerky, milk, or a shake if you're short at the end of the day.
- Before bed: a slow-digesting protein like cottage cheese or casein is a reasonable option, though total intake still matters more.
The best protein foods
| Food | Serving | Protein (approx.) |
|---|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) | 31 g |
| Lean beef, cooked | 100 g | 26 g |
| Tuna, canned | 100 g | 25 g |
| Salmon, cooked | 100 g | 22 g |
| Greek yogurt, plain | 170 g (6 oz) | 17 g |
| Cottage cheese | 113 g (½ cup) | 12 g |
| Eggs | 1 large | 6 g |
| Lentils, cooked | 1 cup | 18 g |
| Tofu, firm | 100 g | 15 g |
| Whey protein | 1 scoop | 20–25 g |
Plant proteins work too. They usually contain a little less of the amino acid leucine, so vegans can simply aim for the upper end of the range and mix different sources across the day.
Do you need protein shakes?
No. A shake is just food in a more convenient format. If you can hit your number with meals, great. If you're busy, a shake is a cheap and easy way to close the gap. What it isn't is magic: drinking a shake within 30 seconds of your last rep is not required, despite what the gym's sprinting shake guy believes.
Is too much protein dangerous?
For healthy adults, studies with intakes well above 2.2 g per kg haven't found harm to the kidneys or bones. It just stops adding extra muscle, and protein is usually the most expensive part of the grocery bill. If you have kidney disease or another medical condition, talk to your doctor before increasing your protein.
Frequently asked questions
Should I base protein on my current weight or my goal weight?
Current weight works for most people. If you carry a lot of body fat, use your goal weight so the target stays realistic.
Can your body only absorb 30 g of protein per meal?
That's a myth. Your body absorbs all of it; larger meals just take longer to digest. Splitting protein over several meals is a convenience, not a rule.
Does protein make you bulky?
Protein alone doesn't build muscle. Training does, and protein supplies the building blocks. Getting "bulky" by accident is about as likely as accidentally learning the piano.
