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Protein Calculator for Building Muscle
To build muscle you need enough protein set on your bodyweight — and the evidence points to a range, not a single number. This calculator uses 1.6–2.2 g of protein per kg of bodyweight for muscle gain, with the optimum near 1.6 g/kg (going higher rarely adds much). For a 70 kg lifter that is roughly 112–154 g per day, with a midpoint target near 126 g. Just as important is how you spread it: muscle-protein synthesis is maximised at about 0.4 g/kg per meal, so this tool divides your daily target across your meals and flags any that fall short. It also debunks the gym rule "1 g per lb of bodyweight" — that equals 2.2 g/kg, the top of the range, not a floor. Enter your weight in kg or lb, pick how many meals you eat, and read off daily and per-meal targets. This is a fitness estimate, not medical or dietary advice.
Build muscle = 1.6–2.2 g/kg of bodyweight (optimum ≈ 1.6 g/kg)
- Example: 70 kg → ≈ 112–154 g/day, midpoint ≈ 126 g
- Per meal ≈ 0.4 g/kg maximises muscle-protein synthesis (spread across 3–5 meals)
Frequently asked questions
How much protein to build muscle?
About 1.6–2.2 g of protein per kg of bodyweight per day, with the optimum near 1.6 g/kg — going higher rarely adds much for muscle. For a 70 kg person that is roughly 112–154 g per day. Total daily protein matters most, but spreading it across 3–5 meals that each clear ≈ 0.4 g/kg helps maximise muscle-protein synthesis.
Do I really need 1 gram of protein per pound?
Not necessarily — 1 g per lb equals about 2.2 g/kg, which is the top of the evidence-based range, not a requirement. The optimum for muscle is closer to 1.6 g/kg (≈ 0.73 g/lb). The 1 g/lb rule is a memorable upper bound that overshoots for heavier people. Set protein on your goal range or lean body mass instead.