How much Protein to Build Muscle?

 

Protein consumption should be based on body weight and activity level in order to properly develop muscle. Here is a broad rule of thumb:

Suggested Protein Consumption for Muscle Growth.

 

A person weighing 70 kg (154 lbs) should consume 112 to 154 grams of protein daily, or 1.6 to 2.2 grams per kilogram of body weight (0.7 to 1.0 grams per pound).

 

Factors Influencing Protein Requirements

 

✅ workout intensity: Higher protein intake is necessary for more rigorous workout.
✅ Body composition objectives: Increasing protein intake may be necessary for lean muscle growth.
✅ Dietary practices: To avoid muscle loss, those on calorie deficits require additional protein.
✅ Protein distribution: To improve muscle protein synthesis, divide protein consumption among meals.