By the Protein Chefs team
How much protein to build muscle? For most people who lift weights, the research points to about 1.6 g of protein per kilogram of body weight per day, with up to 2.2 g/kg as a sensible upper target. That is roughly double the 0.8 g/kg recommended for the general adult population by Health Canada.
Split that total across 3 to 5 meals of roughly 0.4 g/kg each, and train hard and consistently. Below, we break down the evidence, give you targets by body weight, and cover older adults, plant-based eaters, timing and the most common myths.
How much protein to build muscle: what the research says
Two sources do most of the heavy lifting here.
- The 2018 Morton meta-analysis. Researchers at McMaster University in Hamilton pooled 49 trials with 1,863 participants. Protein supplementation boosted gains in strength and muscle during resistance training, but total intakes above about 1.62 g/kg/day gave no further gains in fat-free mass.
- The ISSN position stand. The International Society of Sports Nutrition says 1.4 to 2.0 g/kg/day is sufficient for most exercising individuals building or maintaining muscle. It suggests higher intakes of 2.3 to 3.1 g/kg/day may help lean, trained people keep muscle while dieting.
The practical takeaway: 1.6 g/kg is the evidence-based floor for muscle gain. Going up to 2.2 g/kg gives you a safety margin, and the higher end makes most sense when you are in a calorie deficit, very lean or training hard.
Protein targets by body weight
Use this table as a starting point. The per-meal column assumes 4 meals at 0.4 to 0.55 g/kg each, the distribution suggested by Schoenfeld and Aragon.
| Body weight | Daily target (1.6 to 2.2 g/kg) | Per meal (4 meals) |
|---|---|---|
| 55 kg (121 lb) | 88 to 121 g | about 22 to 30 g |
| 65 kg (143 lb) | 104 to 143 g | about 26 to 36 g |
| 75 kg (165 lb) | 120 to 165 g | about 30 to 41 g |
| 85 kg (187 lb) | 136 to 187 g | about 34 to 47 g |
| 95 kg (209 lb) | 152 to 209 g | about 38 to 52 g |
| 105 kg (231 lb) | 168 to 231 g | about 42 to 58 g |
If you carry a lot of body fat, base your target on a goal weight or a healthy weight rather than your current weight. Otherwise the numbers can get unrealistically high.
How to split protein across your meals
Muscle responds to each protein feeding, so spreading protein out works better than loading it all at dinner. The ISSN recommends about 0.25 g/kg of high-quality protein per meal, or 20 to 40 g, eaten every 3 to 4 hours. Schoenfeld and Aragon suggest a slightly higher 0.4 g/kg per meal across at least four meals to reach 1.6 g/kg/day.
For a 75 kg person, that could look like:
- Breakfast: 3 eggs plus Greek yogurt, about 30 g
- Lunch: a chicken, rice and vegetable bowl, about 35 to 40 g
- Snack: cottage cheese or a protein shake, about 25 g
- Dinner: salmon or lean beef with potatoes and greens, about 35 to 40 g
Our lean bulking diet guide shows how to pair these meals with the right calorie surplus.
Does protein timing matter?
Less than daily total, but it helps. The ISSN notes that benefits come from eating protein before or after training, and that the muscle-building effect of a workout lasts at least 24 hours. In practice, have a protein-rich meal within a few hours on either side of your session.
A protein-rich snack before bed is also worth considering. The ISSN reports that 30 to 40 g of casein before sleep increases overnight muscle protein synthesis. Cottage cheese and Greek yogurt are casein-rich whole-food options. For more on the recovery window, read our guide to protein for muscle recovery.
Protein for older adults
Muscle gets less responsive to protein with age. In the Morton analysis, the benefit of extra protein shrank as age increased. The PROT-AGE Study Group recommends that adults over 65 eat at least 1.0 to 1.2 g/kg/day, and 1.2 g/kg/day or more if they exercise or are otherwise active. People with acute or chronic illness often need 1.2 to 1.5 g/kg/day.
The exception is severe kidney disease. PROT-AGE notes that people with an estimated GFR under 30 who are not on dialysis may need to limit protein. Osteoporosis Canada also highlights that protein helps build and repair bone and keep muscles strong, which matters more as we age.
Protein for plant-based eaters
You can build muscle on a plant-based diet. In a 12-week study, habitual vegans and omnivores both ate about 1.6 g/kg/day of protein while resistance training. The vegans used soy protein and the omnivores used whey. Gains in muscle mass and strength were not different between the groups.
Health Canada's reference values state that evidence does not support a separate protein requirement for vegetarians who eat complementary mixtures of plant proteins. Practical tips:
- Build meals around tofu, tempeh, edamame, lentils, beans and seitan.
- Aim for the upper half of the 1.6 to 2.2 g/kg range, since plant foods often bring fewer grams of protein per bite.
- Use a soy or pea protein powder if whole foods fall short.
Our guide on how to get protein as a vegan has meal ideas.
Myths about eating too much protein
"High protein damages healthy kidneys"
A 2018 meta-analysis of 28 trials found that higher-protein diets (at least 1.5 g/kg, 20% of energy or 100 g per day) did not adversely affect kidney function in healthy adults. If you already have kidney disease, follow your doctor's advice.
"Your body can only absorb 20 to 30 g at once"
Schoenfeld and Aragon found that while more amino acids are burned at doses above 20 g, not all of the extra protein is wasted. Some is still used for building tissue. A 40 to 50 g meal is not a waste.
"More is always better"
Past about 1.6 g/kg, extra protein gives smaller returns for muscle gain. Above your target, those calories are usually better spent on carbohydrates to fuel training. Consistent training, enough total calories and sleep still drive most of your results.
Make your protein target easier
Hitting 120 to 180 g of protein every day takes planning. Protein Chefs meals are chef-prepared, delivered fresh across Ontario, and list calories, protein, carbs and fat on every label, so tracking takes seconds. The Athlete plan is built for people training for muscle.
FAQ: How much protein to build muscle
How much protein do I need a day to build muscle?
Most people who lift need about 1.6 to 2.2 g of protein per kilogram of body weight per day. For a 75 kg (165 lb) person, that is 120 to 165 g daily. The 1.6 g/kg level is where research shows muscle gains level off for most people.
Is 1 gram of protein per pound too much?
One gram per pound equals about 2.2 g/kg, which is the top of the evidence-based range. It is not harmful for healthy adults, but most people get the same muscle gains at around 0.7 g per pound (1.6 g/kg).
How much protein should I eat per meal to build muscle?
Aim for roughly 0.4 g/kg per meal across at least four meals, or about 20 to 40 g per meal. Larger people will land at the higher end of that range.
Do women need less protein to build muscle?
Protein needs are based on body weight, not sex. The same 1.6 to 2.2 g/kg range applies, so a lighter person simply needs fewer total grams.
Can I build muscle without protein powder?
Yes. The ISSN notes that you can meet your protein needs from whole foods. Powder is simply a convenient way to fill the gap on busy days or when your appetite is low.
This article is general education and not individual medical advice. If you have a health condition, take medication or are pregnant, speak with your doctor or a registered dietitian.
References
- Health Canada. Dietary Reference Intakes: Reference values for macronutrients. Accessed October 27, 2026.
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med 2018;52(6):376-384.
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr 2018;15:10.
- Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc 2013;14(8):542-559.
- Osteoporosis Canada. Protein. Accessed October 27, 2026.
- Hevia-Larraín V, Gualano B, Longobardi I, et al. High-protein plant-based diet versus a protein-matched omnivorous diet to support resistance training adaptations: a comparison between habitual vegans and omnivores. Sports Med 2021;51(6):1317-1330.
- Devries MC, Sithamparapillai A, Brimble KS, et al. Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets: a systematic review and meta-analysis. J Nutr 2018;148(11):1760-1775.
