Protein Calculator for Muscle Gain
Find your optimal daily protein target for maximizing muscle growth and hypertrophy. Based on the 1.6–2.2 g/kg range supported by sports nutrition research.
How Much Protein Do You Need to Build Muscle?
Building muscle requires a combination of resistance training and adequate protein intake. Research consistently shows that consuming 1.6–2.2 grams of protein per kilogram of body weight per day is optimal for maximizing muscle protein synthesis when combined with progressive resistance training.
This range — approximately 0.7–1.0 grams per pound — is supported by multiple meta-analyses and position statements from international sports nutrition organizations. Going above 2.2 g/kg has not been shown to provide additional muscle-building benefits in most studies.
Protein Timing for Muscle Growth
Distribution
Spread protein across 3–5 meals with 20–40g per meal to optimize muscle protein synthesis throughout the day.
Post-Workout
Consume 20–40g of protein within a few hours of training. The exact timing window is flexible — total daily intake matters more.
Before Bed
A protein-rich snack before sleep (e.g., casein or cottage cheese) can support overnight muscle recovery and growth.
Frequently Asked Questions
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