How much protein do you really need to build muscle?
Less than the supplement ads say, and more than most people eat. Here's a simple number and how to hit it.
If you lift to build muscle, protein matters, but the target is reasonable. Large reviews of the research point to about 1.6 grams per kilogram of body weight per day (about 0.7 g per pound) as the amount where most people get nearly all the benefit. Going up to about 2.2 g/kg is safe for healthy adults and can help when you're eating less to lose fat.
What that looks like
For someone who weighs 80 kg (176 lb), 1.6 g/kg is about 130 grams a day. Spread over three or four meals, that's 30 to 40 grams per meal, for example:
- A chicken breast, a can of tuna or a block of firm tofu
- Greek yogurt with a scoop of protein
- Three eggs plus a glass of milk
- Lentils or beans with rice
Timing helps a little, totals help a lot
Hitting your daily total matters most. Splitting it evenly across meals, including one within a few hours of training, is a nice bonus, not a rule.
Shakes are optional
Protein powder is just convenient food. If you reach your number with meals, you don't need it.
Apex's meal plan sets your protein target from your weight and goal, and the grocery list helps you buy for it. If you have kidney disease or another medical condition, ask your doctor before raising protein.
Articles are general information, not medical advice. Talk to a health professional about your situation.