How much protein do I need to build muscle?

Research suggests 1.6-2.2g protein per kg bodyweight for optimal muscle building. Those in a caloric deficit may benefit from the higher end (2.2-2.4g/kg) to preserve muscle mass.

Can I eat too much protein?

For healthy individuals, high protein intake (up to 3g/kg) shows no harmful effects. However, amounts beyond 2.2g/kg show diminishing returns for muscle building.

Back to Analyze

Protein Intake Calculator

Calculate your optimal daily protein intake based on your weight and activity level.

Weight (kg)

Training Level

The Complete Guide to Protein Intake

Why Protein Matters

Protein is the most important macronutrient for anyone looking to improve their body composition. Made up of amino acids (often called the “building blocks of life”), protein is essential for repairing and building muscle tissue after exercise, maintaining organs and skin, producing enzymes and hormones, and supporting immune function. Unlike carbohydrates and fats, your body does not store amino acids for later use, which means you need a consistent daily intake.

How Much Do You Actually Need?

The official Recommended Daily Allowance (RDA) of 0.8g/kg is designed to prevent deficiency in sedentary populations — not to optimize health, performance, or body composition. Research consistently shows that active individuals benefit from significantly higher intakes. For strength athletes and those pursuing fat loss, 1.6–2.2 grams per kilogram of body weight is the evidence-based sweet spot. During aggressive calorie deficits, increasing protein to 2.0–2.4g/kg can help preserve muscle mass while maximizing fat loss.

Protein Quality and Timing

Not all protein sources are created equal. Complete proteins (meat, fish, eggs, dairy, soy) contain all nine essential amino acids in adequate amounts. Plant proteins (beans, lentils, grains) are typically incomplete and should be combined throughout the day for a full amino acid profile. As for timing, total daily intake is the most important factor. However, spreading protein across 3–5 meals of 20–40 grams each may slightly optimize muscle protein synthesis compared to consuming all your protein in one or two meals.

Common Myths Debunked

“Too much protein damages your kidneys.” This is false for healthy individuals. Multiple long-term studies have shown that protein intakes up to 3–4g/kg are safe for people with normal kidney function. “You can only absorb 30g of protein per meal.” Also false. Your body will absorb virtually all the protein you eat; larger meals simply take longer to digest. The 30g number likely originated from studies on muscle protein synthesis rates, not absorption.