How much protein per day do I need to build muscle?

Most resistance-trained adults build muscle best at 1.6 to 2.2 g of protein per kg of bodyweight per day (about 0.7 to 1 g per lb). Gains level off near 1.6 g per kg for most people, so the upper part of the range is insurance rather than a requirement. Training hard and eating enough total calories matter as much as the protein number itself.

Is 2 g of protein per kg too much?

No, not for a healthy adult. Around 2 g per kg sits inside the range studied in lifters and is well tolerated. It is more than the general population guideline of 0.8 g per kg, but that figure is set to prevent deficiency in sedentary people, not to support training. Going far above 2.5 g per kg adds cost without adding muscle.

Should I eat less protein on rest days?

Keep it roughly the same. Muscle repair and growth continue for 24 to 48 hours after a session, so rest days are when much of the building happens. You can let carbohydrates drop on rest days if you want to, but protein is best kept steady across the whole week.

Does plant protein count the same?

It counts, but most plant sources carry less leucine and are digested slightly less efficiently than meat, eggs, or dairy. If most of your protein comes from plants, aim for the upper half of your range and combine sources, for example legumes with grains, or use a soy or pea protein powder.

Is a high protein diet bad for your kidneys?

In healthy adults, studies of intakes up to about 2.5 to 3 g per kg have not shown kidney harm. The picture is different if you already have kidney disease, diabetes, or high blood pressure: then protein should be set with your doctor. This calculator assumes a healthy adult and is not medical advice.

Does protein timing matter?

Your daily total matters most. After that, spreading it over three to five meals of roughly 0.3 to 0.5 g per kg each works slightly better than one or two huge servings. A protein-rich meal within a few hours of training is useful, but there is no narrow window you can miss.

Free protein calculator

Your protein,
as a range.

How much protein per day you actually need, in grams, for your weight and goal. A research-backed range instead of a flat 150 g, split per meal. Free, instant, no signup.

Units

Goal

BodyweightkgTraining days per weekdays

Body fat (optional)%

Used while losing fat: protein is then based on lean mass, which is more accurate if you carry more body fat.

Your daily protein

130–175

g protein per day

1.6 to 2.2 g per kg of bodyweight

For your training week, aim for about 155 g on a typical day.

Meals per day

33 to 44 g per meal

What 39 g of protein looks like

Chicken breast, cooked: 125 g
Greek yogurt, plain nonfat: 390 g
Whey protein powder: 50 g

Ranges come from sports nutrition research on resistance-trained adults. The low end covers most people; the top end helps most during a hard cut. Healthy adults only.

Need carbs and fat too? Use the macro calculator. Not sure what your plate holds? Try the AI meal scanner.

Your daily protein

130–175 g That number is the input.

Where the muscle goes is the output. See it with a free physique scan.

Free physique scan

How to calculate your daily protein intake

Enter your bodyweight and goal, add your body fat if you know it, and read your daily protein range and per-meal split.

1
Enter your bodyweight and goal
Type your weight in kilograms or pounds, then choose whether you are building muscle, losing fat, or maintaining.
2
Add body fat and training days
If you know your body fat, add it: during a fat loss phase the range is then based on lean mass. Training days place your target inside the range.
3
Read your range and per-meal split
See your daily protein range in grams, how it splits across three to five meals, and what one meal's worth looks like in real food.

How it works

Why per kilogram, not a flat 150 g.

Protein scales with you

A 60 kg lifter and a 100 kg lifter do not need the same amount. Research expresses protein needs per kilogram of bodyweight, so the answer grows with the body it has to feed.

The goal moves the range

Building muscle needs about 1.6 to 2.2 g per kg. A calorie deficit raises the need to protect muscle, so fat loss uses 2.0 to 2.6 g per kg of lean mass. Maintenance sits lower, at 1.2 to 1.6.

Lean mass when it matters

Fat tissue barely uses protein. If you know your body fat, the fat loss range is based on lean mass, which avoids overshooting for people with more fat to lose. Without it, the top is capped at 2.4 g per kg.

Questions, answered

Protein intake, explained.

How much protein per day do I need to build muscle?: Most resistance-trained adults build muscle best at 1.6 to 2.2 g of protein per kg of bodyweight per day (about 0.7 to 1 g per lb). Gains level off near 1.6 g per kg for most people, so the upper part of the range is insurance rather than a requirement. Training hard and eating enough total calories matter as much as the protein number itself.
Is 2 g of protein per kg too much?: No, not for a healthy adult. Around 2 g per kg sits inside the range studied in lifters and is well tolerated. It is more than the general population guideline of 0.8 g per kg, but that figure is set to prevent deficiency in sedentary people, not to support training. Going far above 2.5 g per kg adds cost without adding muscle.
Should I eat less protein on rest days?: Keep it roughly the same. Muscle repair and growth continue for 24 to 48 hours after a session, so rest days are when much of the building happens. You can let carbohydrates drop on rest days if you want to, but protein is best kept steady across the whole week.
Does plant protein count the same?: It counts, but most plant sources carry less leucine and are digested slightly less efficiently than meat, eggs, or dairy. If most of your protein comes from plants, aim for the upper half of your range and combine sources, for example legumes with grains, or use a soy or pea protein powder.
Is a high protein diet bad for your kidneys?: In healthy adults, studies of intakes up to about 2.5 to 3 g per kg have not shown kidney harm. The picture is different if you already have kidney disease, diabetes, or high blood pressure: then protein should be set with your doctor. This calculator assumes a healthy adult and is not medical advice.
Does protein timing matter?: Your daily total matters most. After that, spreading it over three to five meals of roughly 0.3 to 0.5 g per kg each works slightly better than one or two huge servings. A protein-rich meal within a few hours of training is useful, but there is no narrow window you can miss.

Protein is the input.

See where the muscle actually goes. Rate your physique from photos and get a plan built around it.

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Your protein,as a range.