How Much Protein Should I Eat to Gain Muscle?

How much protein should I eat to gain muscle? 

If you’ve asked yourself if you’re getting enough protein to support your gains, you’re in the right place. At its core, building muscle is a result of two essential elements: training hard while in a caloric surplus. However, neglect your protein intake, and you’re unlikely to see the results you’re hoping for. 

In this article, we’ll take a data-driven approach to understanding your protein needs. Get to grips with how much protein you need, where to get it from, and how to integrate it into your workout routine. 

What is protein? 

Proteins are naturally occurring compounds made of amino acids. When it comes to nutrition, protein is one of the three core macronutrients that give the body energy. 

Protein is essential for growth and repair and is constantly broken down (catabolism) and built (anabolism). Where protein muscle synthesis exceeds protein breakdown, muscle growth (hypertrophy) can occur.  

What is hypertrophy?

Muscle hypertrophy is the process of increasing the size of muscle fibres through resistance training and proper nutrition. It occurs when the body repairs and rebuilds muscle tissue after stress from exercise, particularly strength training. This adaptation happens through muscle protein synthesis (MPS), where protein intake provides the amino acids needed for growth. 

There are two types of hypertrophy: myofibrillar hypertrophy, which increases muscle density and strength, and sarcoplasmic hypertrophy, which boosts muscle volume by increasing glycogen and fluid storage. Both contribute to muscle growth, and a well-structured training programme combined with sufficient protein intake is key to maximising hypertrophy. Understanding how much protein you should eat is the first step.

How does protein support muscle growth?

Protein is the foundation of muscle growth. When you train, especially with weights, you create tiny tears in your muscle fibres. This doesn’t sound ideal, but it’s key to growth—your body repairs these tears, making the muscles stronger and larger over time. Protein provides the amino acids needed for this repair process, fuelling muscle protein synthesis (MPS). Without enough protein, your body struggles to rebuild effectively, and progress stalls.

But it’s not just about getting more protein—it’s about getting enough, consistently, to keep MPS elevated. Protein timing, quality, and total intake all play a role, and understanding how they work together can make a huge difference to your results.

How much protein should I eat to gain muscle?

Optimal protein intake depends on a variety of individual factors, such as age, sex, activity level, weight, and body composition. 

The optimal protein intake for muscle growth typically falls between 1.6–2.2g per kg of body weight per day, depending on training intensity and individual goals. For those in a calorie deficit or training at high volumes, aiming towards the higher end of this range can help preserve muscle mass and support recovery. 

For example, a person weighing 80kg (176lb) would want to consume between 128-176g of protein per day. 

You might encounter recommendations for far less protein. These lower recommendations—such as 0.75g per kg—are the minimum amount required to avoid protein deficiency. If you’re looking to build muscle, this wouldn’t be enough. A higher protein intake is essential to gain muscle and can also benefit metabolism, immunity, satiety, and performance. 

How to calculate how much protein I need 

There are a few ways to calculate your protein needs, but the easiest way to work out how much protein you need is by using your body weight. 

By body weight

Using the protein goal above (1.6-2.2g per kg of body weight), it’s easy to calculate your daily protein intake. For example: 

50kg (110lb): 80-110g of protein

70kg (154lb): 112-154g of protein

90kg (198lb): 144-198g of protein

As you gain muscle (or drop overall weight), make sure to adjust your calorie and protein needs accordingly. 

By lean body mass

A second method of calculating your daily protein needs uses your lean body mass (LBM) rather than overall bodyweight. Your LBM includes the weight of everything except body fat: that’s your muscle mass, bone mass, and other bodily systems.

Those with higher lean body mass tend to require more protein. Taking into account your body composition when calculating your protein intake can help to ensure you’re getting sufficient protein to fuel your goals. 

To find out your lean body mass, you can: 

• Get a DEXA scan: a DEXA scan for body composition calculates your fat mass, muscle mass, visceral fat, and more. 
• Estimate your lean mass from your body fat percentage (this is a less accurate method but can provide an estimate)

The difference between the lean mass and bodyweight methods will be more significant for those with a higher body fat percentage. If this is you, you may find it helps to calculate your protein needs based on lean mass rather than bodyweight.

Best protein sources for muscle growth

Whole food sources

Choosing high-quality whole-food protein sources ensures you’re getting essential amino acids, along with other vital nutrients that support muscle growth. 

Chicken breast is a staple for many, offering around 165 kcal and 31g of protein per 100g, with minimal fat. Lean beef (sirloin or 5% mince) provides 250 kcal and 26g of protein per 100g, plus iron and B vitamins for energy metabolism. Salmon is another excellent choice, delivering 208 kcal and 20g of protein per 100g, along with omega-3 fatty acids to aid recovery and reduce inflammation.

If you prefer dairy, Greek yoghurt (0% fat) packs 60 kcal and 10g of protein per 100g, making it a great option for snacks or post-workout recovery. For plant-based eaters, tofu provides 144 kcal and 15g of protein per 100g, while lentils offer 116 kcal and 9g of protein per 100g, plus fibre for digestive health. 

Incorporating a mix of these sources into your diet ensures you’re not just hitting your protein targets but also getting a well-rounded nutrient profile to support muscle growth. For more nutritional recommendations, check out our blog on the 15 Best Foods for Fat Loss and Muscle Gain. 

Protein supplements: Do you need them?

Protein supplementation can be a convenient tool for muscle gain, but it’s not a magic bullet. Whole foods should always be the foundation of your diet, as they provide additional nutrients like vitamins, minerals, and fibre. 

That said, protein shakes can help bridge the gap if you struggle to meet your daily intake—especially for those with high protein needs or busy schedules.

Whey protein is one of the most effective options, delivering around 25g of protein per scoop (30g), with a fast digestion rate that makes it ideal post-workout. Casein protein, on the other hand, digests slowly, making it a great choice before bed to support overnight recovery. For plant-based athletes, pea, rice, or soy protein blends can provide a complete amino acid profile comparable to whey. 

While supplements are useful, they’re just that—a supplement, not a replacement for consuming food. If you can hit your protein target through whole foods alone, shakes aren’t essential. But if you need a quick, easy, and cost-effective way to boost intake, they can definitely play a role in optimising muscle growth.

Protein timing and distribution: Does it matter?

The anabolic window: Myth or fact?

The idea of an anabolic window—a short period after exercise where you must consume protein to maximise muscle growth—has been widely debated. 

While post-workout nutrition is important, research suggests that this window is much larger than once thought. If you’ve eaten a protein-rich meal within a few hours before training, your body already has circulating amino acids to support recovery, meaning immediate post-workout protein isn’t essential. However, if you’ve trained fasted or it’s been several hours since your last meal, then consuming 20–40g of protein shortly after exercise can help kickstart muscle protein synthesis (MPS). Instead of obsessing over a narrow post-workout window, focus on total daily protein intake and evenly distribute it across the day—that’s what drives muscle growth.

Protein distribution across meals

Does protein distribution matter? 

Generally, yes. Research suggests that spreading your protein intake out evenly throughout the day (rather than consuming it in one or two large meals) maximises muscle protein synthesis (MPS). 

Aim for 20–40g of protein per meal to optimise your protein distribution. Bear in mind that the exact amount of protein you need per meal will depend on your body weight and training intensity. This range is enough to fully stimulate MPS without excess being used for energy instead of muscle repair. Eating protein every 3–4 hours helps maintain a steady supply of amino acids, keeping your muscles in a growth-friendly state. 

Final thoughts: Optimising protein for muscle gain

We hope this blog has clarified how much protein you should eat for muscle gain. Protein plays a crucial role in building muscle, and insufficient protein intake can limit your progress. As with any fitness goal, it can take some trial and error to hit the right approach, so experiment with your protein intake, sources, and distribution to see what works for you. 

If you’re looking to further optimise your nutrition for building muscle, online nutrition coaching provides the perspective and expertise to take your nutrition to the next level.