Protein for Muscle Gain Calculator
Find your daily protein target for building muscle, plus a per-meal split and the evidence-based 1.6–2.2 g/kg range.
How it works
Daily protein = weight(kg) × target(g/kg) · per meal = daily ÷ meals · muscle-gain range ≈ 1.6–2.2 g/kg/day
Meta-analyses of resistance-training studies find that protein intakes around 1.6 g/kg per day maximise muscle-building, with little added benefit much beyond about 2.2 g/kg. Spreading that total across three to five meals of 0.3–0.4 g/kg each keeps muscle protein synthesis elevated through the day rather than in one large spike. The default 1.8 g/kg sits comfortably inside the effective range for someone training to add muscle in a modest calorie surplus.
Worked example
A 75 kg lifter using 1.8 g/kg needs 75 × 1.8 = 135 g of protein daily. Split over 4 meals that is about 34 g each, and the evidence-based band for this person is 120–165 g/day.
Frequently asked questions
Should protein be based on body weight or lean mass?
For people who are not very overweight, total body weight works well and is what most studies used. If you carry a lot of excess fat, basing the target on lean or goal body weight avoids overestimating your needs.
Does eating more than 2.2 g/kg build more muscle?
Evidence shows little extra muscle benefit beyond roughly 1.6–2.2 g/kg for most trainees. Higher intakes are not harmful for healthy kidneys but usually just displace other nutrients.
How much protein per meal is ideal?
Around 0.3–0.4 g/kg per meal — roughly 25–40 g for most people — is enough to strongly stimulate muscle protein synthesis. Splitting your daily total into 3–5 such meals is a practical way to hit it.
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Educational estimate only — not medical advice. Individual needs vary; consult a qualified professional before making health decisions.