Protein is the lever most lifters under-pull. For muscle gain, research consistently supports roughly 1.6–2.2 g per kg of bodyweight per day, spread across 3–5 feedings.
Why it matters
Protein provides amino acids for muscle repair after training. Too little and recovery stalls; enough and you maximise lean mass during a surplus or preserve muscle in a deficit.
Practical targets
- Muscle gain: 1.8–2.2 g/kg, slight calorie surplus
- Fat loss: 2.0–2.4 g/kg, moderate deficit
- Recomp: ~2.0 g/kg at maintenance or small deficit
Per-meal distribution
Aim for 25–45 g protein per meal so each feeding stimulates muscle protein synthesis. Your protocol builder scales meals to hit your daily target automatically.
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Frequently asked questions
How much protein do I need to build muscle?
Roughly 1.6 to 2.2 grams per kilogram of bodyweight daily. Intakes above this range show no further benefit for muscle growth in the research, and the lower end is sufficient for most people who are not in a calorie deficit.
Can you eat too much protein?
For healthy individuals, higher intakes are not harmful but simply offer no additional muscle-building benefit beyond roughly 2.2 grams per kilogram. The calories are better allocated to carbohydrate and fat for training performance and hormonal health.
Does protein timing matter?
Total daily intake matters far more than timing. Spreading protein across three to five meals of roughly 0.4 grams per kilogram each is slightly better than concentrating it in one or two large servings, but the difference is small compared with hitting your daily target.