How Much Protein Do You Need To Build Muscle? (Science-Backed Guide)

Muscle building is a common goal for many recreational and advanced fitness enthusiasts. Whether you’re trying to improve your health or simply look better, it remains a central focus of many training programs.

It’s well-known that protein is essential to this process. As a vital macronutrient that provides the building blocks for muscle growth and repair, you won’t build muscle without it.

Despite its known importance and the abundance of scientific research, confusion still exists regarding the amount of protein you need. This stems from differing recommendations from health authorities and conflicting advice between fitness influencers. Individual factors such as age, training goals, and activity level also play central roles.

With this, how much protein do you need to build muscle? Our definitive guide provides you with all the information you need to learn how to gain muscle. We’ve discussed the main factors influencing your protein needs so you can make a better informed decision.

How Much Protein Do You Need To Build Muscle?

Daily protein requirements for muscle growth depend on several key factors. Studies provide a strong starting point when navigating this often misunderstood topic.

Research suggests the optimal protein intake for building muscle is 0.7–1 grams of protein per pound of body weight for muscle gain. This is also the suggested amount when considering muscle gain for beginners’ protein needs. This translates into 1.6–2.2 grams of protein per kilogram of body weight. 

Those in a calorie deficit looking to maximize or retain their lean body mass gains may benefit from higher intakes. A study looking at bodybuilding found that an intake of 1–1.4 grams per pound of body weight may be needed.

Some studies suggest that older adults may require more protein due to their increased risk of sarcopenia. This refers to the loss of muscle mass and strength as a result of aging. The suggested amount for muscle maintenance is at least 0.5 grams per pound of body weight.

The difference in these study recommendations is one of the reasons why protein requirements are often misunderstood.

Why Protein Is Essential For Muscle Growth

Protein is the foundation of successful muscle growth. A hypertrophy workout creates small tears in your muscle fibers. During the recovery period, the body repairs these tears to build new muscle tissue, a process called muscle protein synthesis. 

Muscle protein synthesis and hypertrophy go hand-in-hand. MPS (building new protein) is the key process that drives muscle growth, or muscle hypertrophy. 

Your dietary protein intake provides the essential building blocks (amino acids) needed for this repair and rebuilding process to occur. An insufficient protein intake limits muscle protein synthesis, compromising both muscle growth and muscle recovery. 

Nitrogen is a component of the amino acids contained in protein. Your nitrogen balance is a key indicator of whether you’re building or breaking down protein. In terms of nitrogen balance and muscle repair, it directly impacts it. 

This is one of the key measurements often used in studies that determine the optimal daily protein intake.
Beyond muscle building, protein plays a key role in hormone production, immune function, and metabolic health. It also improves satiety, which can help support muscle-building goals. This refers to the feeling of being full.

Factors That Influence Your Protein Needs

Knowing how much protein to eat for muscle gain requires understanding the different factors that influence your needs. These are the five main factors:

Training Intensity And Frequency

The different types of training for muscle growth include hypertrophy training, strength training, bodyweight exercises, and plyometric training. Each one is performed using distinct training intensities and frequencies. 

The more intense and frequent your training is, the greater the demand for protein. Intense training leads to more muscle damage, increasing your protein needs to stimulate MPS. More frequent training sessions using high training volumes require more protein to maintain a positive protein balance.

Aim for the higher end of the suggested ranges if you’re training frequently and often.

Training Experience Level

Your protein needs for weightlifting are influenced by your training experience level. Beginner lifters experience much faster muscle growth in response to new stimuli. 

At this point, a normal protein intake of 0.73–1 grams of protein per pound of body weight is enough. This is because beginners are highly sensitive to the new training stimuli and intake. This is our suggested amount to stimulate muscle gain for beginner’s protein needs.

Advanced lifters, or trained athletes, need to train harder and more strategically to continue progressing. This increased training intensity and volume means they may benefit from higher protein intakes. 

A recent study examined the effects of higher protein intakes at over 1.4 grams per pound of body weight. The authors noted in their study findings that higher intakes may favorably affect body composition in trained athletes. This is alongside a heavy resistance training program.

Caloric Intake (Surplus Vs. Deficit)

Whether you’re following a bulking diet using a caloric surplus or in a caloric deficit can significantly affect your protein needs. If you’re in a surplus, you’re consuming more energy than your body can use. A caloric deficit means you’re not consuming fewer calories than your body is using.

In a surplus, your body has enough energy to support muscle growth and recovery. Therefore, the normal intake of 0.73–1 grams of protein per pound of body weight should be sufficient.

In a deficit, your body breaks down muscle tissue for energy when it can’t get enough from food. To preserve lean mass, aim for a higher intake of 1–1.4 grams per pound of body weight. 

Age And Gender

A question commonly asked is, “Does age affect protein requirements?” Well, the short answer is yes, it does. 

Younger individuals have a high anabolic response to resistance training and protein ingestion. Therefore, a normal protein intake range will likely be sufficient. This also depends on your experience level and training type. 

In contrast, older adults experience changes in their hormone profiles and muscle sensitivity as they age. This means that they don’t respond as well to training and nutritional intake. Because of this, a higher protein intake of 0.9 grams per pound of body weight may be needed.

Despite this, a study looking at protein intake in older adults found that 65%–76% consumed below the recommended daily amount. This was shown using a daily recommended amount of 0.55 grams per pound. 

Men typically have more lean mass than women, leading to the belief that higher protein intake may be required. However, some studies suggest that women’s requirements may be higher. More research is needed focusing on sex differences before definitive conclusions can be drawn.

Body Fat Percentage

Body fat percentage and lean body mass may significantly influence your protein requirements. Muscle tissue requires protein to repair and grow. Therefore, those with a higher lean body mass may require more daily protein. 

Bulking protein calculators often use total body weight to determine protein needs rather than lean body mass. These provide a good starting point and should be used for normal estimations. 

In most cases, working out your lean body mass percentage is not possible. This is why we’ve used total body weight for our suggested ranges. However, using lean body mass may be better for those with a very high or very low body fat percentage.

How To Distribute Protein Throughout The Day

While previous beliefs centered around an anabolic window for protein timing, recent research has now firmly disproved this theory. The total daily intake of protein for athletes and gym-goers is the most important factor to promote optimal muscle growth. 

Any effect of specific protein timing appears to be relatively small. This also refers to protein timing and muscle recovery.

In terms of protein distribution across meals, research shows that spacing meals evenly may help maximize muscle protein synthesis. When considering how much protein per meal, this can be approached in two ways.

Let’s take the lower daily protein intake of 0.73 grams of protein per pound. This is the amount suggested to maximize muscle growth in most individuals. Here’s how your protein distribution could look with three or four meals spread evenly across the day.

*lb = pound

*bm = body mass

*g = grams

This suggested protein intake would total just below 0.73 grams per pound of body weight daily target. The first meal could be breakfast, while the other three would be as needed. The rest of your daily intake may consist of healthy snacks and drinks.

Here’s how your protein intake would look using the upper suggested range of 1 gram per pound of body weight.

*lb = pound

*bm = body mass

*g = grams

When learning how to track protein intake, you can use a journal or a fitness application. After a while, you should get used to a consistent routine and be able to do it without help. However, these can still be used.

Best Protein Sources For Building Muscle

Whole Foods

The bulk of your intake should focus on whole foods, using a high-protein diet for strength training and muscle growth. These are some of the best protein sources for muscle gain:

• Animal Proteins:
  • Chicken breast.
  • Turkey.
  • Lean Beef.
  • Tuna.
  • Eggs.
  • White Fish.
  • Salmon.
  • Cottage Cheese.
  • Greek Yogurt.

• Plant Proteins:
  • Tofu.
  • Tempeh.
  • Chickpeas.
  • Lentils.
  • Grains.
  • Quinoa.
  • Black beans.

Consider animal vs. plant protein quality when choosing different whole food protein sources. Animal proteins generally have a higher protein content due to their more complete amino acid profile. Therefore, a larger variety of plant protein sources should be used. 

Supplements 

Supplements should be used to plug nutritional gaps when your normal dietary intake is inadequate. They should not replace a well-rounded diet or be used as a shortcut. If you do use them, these are some of the best muscle-building stacks worth considering. 

This also applies to whey protein for building muscle. This is one of the best supplements for muscle growth.

In terms of whole foods vs. protein powder, whole foods should always form the bulk of your daily protein intake.

While considering the daily protein needed to gain lean mass, whey proteins are generally the best choice. This is because they provide a complete protein source. However, plant protein powders can also be used alongside whole food sources.

A common way to consume them is as a protein shake after a workout. The three main whey types are whey protein isolate, whey protein concentrate, and whey protein hydrolysate. Common plant protein powders include pea protein, soy protein, and brown rice protein.

Common Myths About Protein And Muscle Growth

Now that you know more about your daily protein intake and the influencing factors, here are some muscle growth myths.

• More Is Always Better — Is more protein better for muscle growth? Well, your body can only absorb a certain amount at one time. Therefore, higher intakes above the suggested ranges don’t offer additional benefits.
• You Only Need Protein To Grow Muscle — While protein is vital for MPS and muscle growth, so is exercise. Resistance training provides the mechanical stimulus needed to break down muscle fibers. See both as equally important. 
• You Need To Consume Protein Immediately Following A Workout — As discussed above, an anabolic window does not exist. Total daily protein intake is the most important consideration for muscle growth. 
• High Protein Intakes Harm Your Kidneys — Studies looking at healthy individuals show no harm to the kidneys when consuming high protein intakes. Individuals with pre-existing kidney issues may need to limit their protein intake. 

Conclusion

Protein is vital for muscle growth when combined with a suitable resistance training program. It provides the building blocks for muscle growth and repair and supports optimal health. 

Without enough daily protein, you won’t grow muscle. This is the case when considering how to bulk and how to cut. 

Use the factors above as your main guidance points. Distribute your protein intake evenly across the day if possible, eating according to your lifestyle. Focus on lean protein sources, using supplements to top up your daily intake when needed.

Frequently Asked Questions