How Much Protein Do You Need for Muscle Gain?

Consuming excess protein above the Recommended Daily Allowance (RDA) is useful for muscle gain and muscle mass retention during weight loss.1 The recommended optimal protein intake for muscle gain is considered 1.6-2.2 grams of protein per kilogram of body weight daily, or 0.72-1 gram of protein per pound of body weight. It should be noted protein should be consumed in conjunction with a weight training program.2

Your body constantly uses protein to do things that sustain health. Proteins are the main ingredient in skeletal muscle and make up about 50-75% of muscle mass.

Why Protein Matters for Muscle Growth

Proteins supply your body with amino acids, thought of as the “building blocks” of proteins. When you eat protein-containing foods, your body breaks down the proteins into amino acids. Once there are amino acids present, your body uses amino acids to build new proteins and other necessary compounds such as neurotransmitters (chemical messengers).1 Some amino acids (known as branched-chain amino acids: valine, leucine, and isoleucine) are particularly important for maintaining and building muscle.2 Your body must constantly supply itself with amino acids to build muscle. Muscle hypertrophy (growth of muscle mass), can only occur when there is a positive net protein balance. This means muscle growth must exceed muscle breakdown.3 A large amount of protein, combined with resistance training, should prevent muscle loss and lead to muscle gain.

How Much Protein Do You Need for Muscle Gain?

Every day, you need to have protein. Protein has a RDA of 0.8 grams per kilogram of your body weight a day, or 0.36 grams of protein per pound of body weight. We often consider the RDA as the “ideal” amount of protein intake, but it’s simply the minimum needed to avoid losing muscle mass while making sure your body has adequate protein.7 The RDA likely isn’t enough, when it comes to meeting the requirements of an individual looking to build muscle. Studies have indicated that physically active individuals should have protein intakes of between 1.2-2.0 grams of protein per kilogram of body weight a day, or 0.54-0.9 grams of protein per pound of your body weight, in order to maintain healthy muscle mass.7 Experts recommend between 1.6-2.2 grams of protein per kilogram of body weight a day in order to maximize muscle growth through resistance exercise.

Protein Intake by Physical Activity

Supplementing with protein after resistance training may be most effective for supporting muscle gains.⁸ Drinking a protein shake or having a protein-rich snack or meal that provides around 20 grams of protein after a workout may help you reach your body composition goals.

Protein Intake by Weight Goals

For people who want to maintain body weight and put on muscle, experts advise 1.6-2.2 grams of protein per kilogram of body weight a day, or 0.72-1 grams per pound. People who are actively trying to lose weight while maintaining or gaining muscle mass have even higher daily protein needs. Aim for 2.3-3.1 grams of protein per kilogram of body weight a day, or 1-1.4 grams per pound.

Good Sources of Protein

Eating more protein-rich foods and adding a source of protein to every meal and snack can help you boost your overall protein intake. Try spacing protein-rich meals at least three hours apart to stimulate muscle growth.

Specific protein-rich foods, as well as certain amino acids, can support muscle growth. Whether you follow an omnivorous or plant-based diet, there are plenty of protein-rich foods to enjoy.

Animal Sources

Animal proteins are categorized as “complete” proteins, meaning they deliver all nine of the essential amino acids your body needs to function. Some of the most protein-rich animal sources include:

• Canned salmon: 19.6 grams (g) per 3-ounce (oz) serving⁹
• Chicken breast: 31 g per small skinless chicken breast¹⁰
• Cottage cheese: 23.5 g per cup¹¹
• Eggs: 6.28 g per large egg¹²
• Greek yogurt: 19.9 g per 7-oz serving¹³
• Shrimp: 20.4 g per 3-oz serving¹⁴
• Whey protein isolate: 25 g per oz¹⁵

Plant-Based Sources

Many plant-based proteins are considered “incomplete” proteins, either because they are low or do not contain one or more essential amino acids. This is one of the reasons plant-based proteins have lower muscle-building potential compared to animal proteins. Plant-based foods also generally have less total protein per serving compared to animal foods and have lower digestibility.1617

That said, it’s entirely possible to build muscle on a plant-based diet as long as you eat a variety of plant-based proteins:

• Hemp seeds: 9.48 g per oz¹⁹
• Edamame: 18.5 g per cup²⁰
• Lentils: 17.9 g per cup²¹
• Pea protein: 24 g per oz²²
• Tempeh: 19.9 g per 100-g serving²³
• Tofu: 8.67 g per 3-oz serving²⁴

Can You Have Too Much?

It was once thought that high-protein diets are harmful to the kidneys, heart, and bones. Research has found that balanced high-protein diets are generally safe for most people. Diets that provide more than four times the RDA for protein are safe for physically active people and can benefit body composition and bone and heart health.

Diets high in specific types of protein, like red and processed meats, may increase the risk of colon cancer and heart disease.High-protein diets are safe for most people with normal kidney function, but they could worsen kidney function in those with kidney disease.²⁸

A Quick Review

Increasing your protein intake can help you reach your body composition goals if you want to build muscle. Taking in more protein than the current RDA is an effective way to promote muscle mass gain, especially when you pair it with resistance training. 

Protein needs vary by body weight, age, and activity level. It’s best to tailor your intake to your specific needs and goals. A healthcare provider, like a registered dietitian nutritionist, can help design a high-protein diet suited to your needs.