How much protein you need to build muscle
Protein is the building material of muscle. How much you really need and where to get it.
Fitness Coach editors 15 Jun 2026 1 min read
Protein supplies the amino acids that muscles need to recover and grow. People who train with weights need more than average.
How much
- 1.6–2.2 g per kg of body weight a day — the range that works for most people.
- Split it into 3–4 meals of 25–40 g.
- In a calorie deficit, stay at the upper end to keep your muscle.
Sources
- Animal: chicken, beef, fish, eggs, cottage cheese, Greek yoghurt.
- Plant: lentils, chickpeas, tofu, tempeh, pea protein.
In short
Work out your target once and keep to it. Consistency matters more than the perfect choice of food.