How much protein do I need to build muscle?
Protein is the building block of muscle, and anyone lifting weights needs more than the average person. But more is not always better. Here is the right amount:
Daily amount
- Build muscle: 1.6 to 2.2 g per kg of body weight.
- Lose fat while keeping muscle: towards the upper end (about 2 g/kg).
- Not training: about 0.8 g/kg is enough.
A 75 kg person needs roughly 120–165 g of protein a day. Our calculator uses a middle value of 1.8 g/kg.
Spread it through the day
Aim for 3–5 meals with 25–40 g of protein each rather than one huge meal. A meal within a couple of hours after training helps, but your daily total matters most.
Protein sources
| Source (100 g) | Protein (approx.) |
|---|---|
| Cooked chicken breast | 31 g |
| Canned tuna in water | 25 g |
| Cooked beef | 26 g |
| Eggs (2 large ≈ 100 g) | 13 g |
| Greek yogurt | 5–10 g |
| Cooked lentils | 9 g |
| Cooked chickpeas | 9 g |
Is protein bad for the kidneys?
In healthy people there is no evidence of harm at these amounts. If you have kidney disease or another chronic condition, talk to your doctor before increasing protein.
Tip: log your food for one week to see how much protein you really eat. Most people are surprised to find they are under target.
General information only, not medical advice. Consult a professional if you have a health condition.