# How much protein to build muscle > To build muscle, most people need 1.6–2.2 g of protein per kg of bodyweight per day, split across 3–4 meals of roughly 0.4 g/kg each. Total daily protein matters most; timing is secondary. Source: Lift Republic (https://liftrepublic.com/learn/how-much-protein-to-build-muscle) Category: Nutrition · Published: 2026-06-01 · Reviewed: 2026-06-04 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](/tools/protein). [[calc:protein]] ## 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](/tools/macro) for carbs and fat, the [calorie target calculator](/tools/calorie-target) for your overall intake, and the training principles in our [how to build muscle](/learn/how-to-build-muscle) guide. Our [muscle-growth programme](/programmes/muscle-growth) ties it all together and adjusts as your data changes. ## FAQ ### How much protein per day to build muscle? About 1.6–2.2 g per kg of bodyweight per day. For an 80 kg person that's roughly 130–175 g. Use our protein calculator for your number. ### Can you eat too much protein? For healthy people, intakes in this range are safe. Much higher offers little extra muscle benefit and crowds out other nutrients. ### Does protein timing matter? Total daily protein matters most. Spreading it across 3–4 meals is a sensible, well-supported approach, but you don't need to obsess over a post-workout 'window'.