Protein Requirements for Muscle Gain
1.6–2.2 g of protein per kilogram of body weight daily – the evidence-based recommendation for maximum muscle growth.
Protein = 1.6–2.2 g × kg body weight
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Calculate My Protein Needs Free →How Much Protein Do I Need for Muscle Gain?
Current research (meta-analysis by Morton et al. 2018) recommends 1.6–2.2 g protein/kg body weight daily for maximum muscle protein synthesis. More than 2.2 g/kg provides little additional benefit. For an 80 kg man, that is 128–176 g of protein daily.
When Is the Best Time for Protein?
Distribute protein across 4–5 meals (25–40 g per meal). Post-workout within 2 hours is important – but the 'anabolic window' myth (30 minutes) is exaggerated. Before sleep: casein protein (200 g cottage cheese) maximises overnight muscle protein synthesis.
Which Protein Sources Are Best for Muscle Gain?
Animal sources with complete amino acid profile: chicken breast (31g/100g), salmon (25g/100g), eggs (13g/100g), whey protein (25g/serving). Plant-based: tofu (8g/100g), edamame (11g/100g), tempeh (19g/100g). Leucine is especially important for optimal muscle protein synthesis (at least 3g leucine per meal).
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