Key takeaways
- Most people need 1.6–2.2 g of protein per kg of bodyweight per day to build or preserve muscle.
- Spread it across 3–4 meals of roughly 0.4 g/kg each.
- Total daily protein matters most; the post-workout 'anabolic window' is far less important.
- Lean meats, fish, eggs, dairy and soya/legumes — or a protein powder — make hitting the total easy.
Protein is the single most important nutrient for building muscle. Get the daily total right and you've solved most of the nutrition puzzle.
Your daily target
The evidence points to 1.6–2.2 g of protein per kg of bodyweight per day for building or preserving muscle. Within that range:
- Lean toward the higher end when dieting (to protect muscle) or chasing maximum growth.
- The lower end is fine for general health and maintenance.
For an 80 kg person, that's roughly 130–175 g per day. Get your exact target from the protein calculator.
Protein Calculator
About 44–59 g per meal across 3–4 meals.
How to split it across the day
Total daily protein matters most, but distribution helps. Aim for 3–4 meals of around 0.4 g/kg each (roughly 30–40 g for most people). This keeps muscle-building signalling topped up through the day. A protein source at each meal — plus a snack if needed — makes the total easy to hit.
Best protein sources
| Source | Notes |
|---|---|
| Lean meat, poultry, fish | High quality, very satiating |
| Eggs & dairy (incl. Greek yoghurt) | Convenient, complete protein |
| Legumes, tofu, tempeh | Strong plant options (combine for completeness) |
| Whey or plant protein powder | Easy way to top up the daily total |
Where protein fits in the bigger picture
Protein sets the foundation, but muscle also needs progressive training and enough total energy. Pair your protein target with the macro calculator for carbs and fat, the calorie target calculator for your overall intake, and the training principles in our how to build muscle guide. Our muscle-growth programme ties it all together and adjusts as your data changes.
Sources & further reading
- ISSN Position Stand: Protein and Exercise (Jäger et al., 2017) — J. Int. Soc. Sports Nutrition
- Protein supplementation & resistance training: a meta-analysis (Morton et al., 2018) — Br. J. Sports Medicine
- Protein — nutrition basics — British Nutrition Foundation
Citations are provided for transparency. This is general information, not medical advice — always consult a qualified professional about your own circumstances.