Nutrition guide
How much protein to build muscle?
The short answer: 1.6–2.2 grams per kilogram of body weight per day if you're training to build muscle. Below is exactly what that looks like in real food — and how to hit your number without living on chicken and rice.
Every meal lists its protein on the label
Daily targets
How much protein per day?
Targets below use the research-backed range of 1.6–2.2g per kg for building muscle, and 0.8–1.2g per kg for general health. Find your body weight:
| Body weight | Build muscle (1.6–2.2g/kg) | General health (0.8–1.2g/kg) |
|---|---|---|
| 60 kg | 95–130 g per day | 50–70 g per day |
| 70 kg | 110–155 g per day | 55–85 g per day |
| 80 kg | 130–175 g per day | 65–95 g per day |
| 90 kg | 145–200 g per day | 70–105 g per day |
| 100 kg | 160–220 g per day | 80–120 g per day |
If you carry more body fat, using your target body weight instead of your current weight gives a more realistic number.
In real food
What 150g of protein actually looks like
Hitting 130–175g a day is easier than it sounds when each meal pulls its weight. Rough protein content of common foods:
- Chicken breast (150g cooked)~45g
- Lean beef mince 5% (150g cooked)~40g
- Salmon fillet (150g)~35g
- Eggs (3 large)~19g
- Greek yoghurt 0% (200g)~20g
- Whey protein (1 scoop, 30g)~24g
A sample 160g day
- Breakfast: protein oats with Greek yoghurt — ~35g
- Lunch: chicken and rice bowl — ~45g
- Snack: whey shake — ~25g
- Dinner: salmon or lean beef with potatoes — ~40g
- Evening: skyr or cottage cheese — ~20g
Common questions
Protein for muscle — answered
How much protein do I need per day to build muscle?+
Most sports-nutrition research supports 1.6–2.2 grams of protein per kilogram of body weight per day when you're resistance training. For an 80kg person that's roughly 130–175g daily. More than ~2.2g/kg shows no extra muscle-building benefit in studies.
How much protein can I use in one meal?+
Muscle protein synthesis is maximised at around 0.4g per kg per meal — about 25–40g for most adults. Spreading your protein across 3–5 meals through the day works better than one huge serving.
Do I need protein straight after a workout?+
The 'anabolic window' is much wider than gym folklore suggests. Total daily protein matters far more than timing — a protein-rich meal within a couple of hours either side of training is plenty.
How much protein do I need if I'm not trying to build muscle?+
For general health, UK guidance is around 0.75g per kg per day. Active people who train regularly maintain muscle better on 1.2–1.6g per kg. Use our macro calculator for a personal target.
Is too much protein bad for you?+
For healthy adults, intakes up to about 2.2g per kg per day are well studied and considered safe. If you have a kidney condition or other medical issue, follow your doctor's advice.
Hit your number without cooking
Macrofuel Kitchen cooks high-protein meals with the macros printed on every label — delivered fresh across the West Midlands every Monday and Thursday. CUT from £6, BULK from £7.