Protein for Muscle Gain
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For most exercising adults, the ISSN position stand identifies 1.4–2.0 g/kg/day as sufficient for building or maintaining muscle. A major resistance-training meta-analysis found that average additional gains levelled near 1.6 g/kg/day, with uncertainty extending to about 2.2 g/kg/day.
Calculate the range with the Protein Calculator.
Example
At 75 kg, 1.4–2.0 g/kg equals 105–150 g/day. A 1.6 g/kg planning point equals 120 g/day. The highest number is not automatically the best choice.
Protein cannot replace training
Muscle gain requires a suitable resistance-training stimulus, adequate energy, recovery, and time. Use the One-Rep Max Calculator to estimate loads within an appropriate training plan, not as evidence that protein is working.
Distribution
The ISSN review discusses approximately 20–40 g of high-quality protein per feeding in many sports contexts. Larger or smaller people, mixed meals, plant-based diets, and training schedules can change the practical amount. See the Protein per Meal Guide.
Diminishing returns and safety context
The meta-analysis describes average training outcomes, not a safe maximum for every person. People with kidney disease, medically prescribed diets, or other relevant conditions need individualized guidance.
Sources
Evidence and editorial status
Evidence for this package was checked on September 10, 2026. CalculatorGeek should display a named reviewer or professional credential only after that person has completed and documented the review. This material is educational and is not medical diagnosis, treatment, or individualized nutrition advice.
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