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.

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