How much protein for muscle gain?
Type your body weight. The protein for muscle gain calculator, a protein to build muscle calculator, gives your daily grams from a sourced range of 1.6 to 2.2 grams per kilogram.
- Protein a day
- 155 g
For muscle gain, aim for about 155 g of protein a day, in a range of 131 g to 180 g.
- Range from
- 131 g
- Range up to
- 180 g
- Calories from this protein
- 621
Protein a day: 155 g. For muscle gain, aim for about 155 g of protein a day, in a range of 131 g to 180 g.
This calculator gives general information only. It is not medical advice and does not replace a doctor or other health care provider. Talk with a professional about your results. Terms of use
How to calculate
Estimates grams of protein a day for building muscle with resistance training, from body weight and a sourced range of 1.6 to 2.2 grams per kilogram.
Example with the default inputs (Weight 180 lb): For muscle gain, aim for about 155 g of protein a day, in a range of 131 g to 180 g.
Method: Protein a day (g) = body weight (kg) × 1.9, the middle of a range of 1.6 to 2.2 g per kg.
- The range is 1.6 to 2.2 g per kg of body weight a day (0.73 to 1.00 g per lb), for adults doing resistance training.
- Weight is total body weight. For people with a lot of body fat, a dietitian may use a lower reference weight.
- Protein gives 4 calories per gram.
- This is an estimate for planning, not medical advice.
Worked examples
Each example is checked against the calculator on every build.
- Weight 180 lb gives Protein a day 155 g, Range from 131 g, Range up to 180 g, Calories from this protein 621.Source: Morton RW, Murphy KT, McKellar SR, et al. Br J Sports Med 2018;52(6):376-384 (gains in fat-free mass plateau at 1.62 g/kg a day, 95% CI 1.03 to 2.20), https://pmc.ncbi.nlm.nih.gov/articles/PMC5867436/ (retrieved 2026-11-01)
- Weight 154.3 lb gives Protein a day 133 g, Range from 112 g, Range up to 154 g, Calories from this protein 532.Source: Morton RW, Murphy KT, McKellar SR, et al. Br J Sports Med 2018;52(6):376-384 (gains in fat-free mass plateau at 1.62 g/kg a day, 95% CI 1.03 to 2.20), https://pmc.ncbi.nlm.nih.gov/articles/PMC5867436/ (retrieved 2026-11-01)
- Weight 200 lb gives Protein a day 172 g, Range from 145 g, Range up to 200 g, Calories from this protein 689.Source: Morton RW, Murphy KT, McKellar SR, et al. Br J Sports Med 2018;52(6):376-384 (gains in fat-free mass plateau at 1.62 g/kg a day, 95% CI 1.03 to 2.20), https://pmc.ncbi.nlm.nih.gov/articles/PMC5867436/ (retrieved 2026-11-01)
How it works
This is the protein calculator with its goal fixed at building muscle. With body weight W in kilograms (1 lb = 0.45359237 kg exactly):
- Protein a day = W × 1.9 grams, the middle of the range
- Range from = W × 1.6 grams; Range up to = W × 2.2 grams
- Calories from this protein = W × 1.9 × 4
Rules
- Weight is 20 kg to 700 kg. A weight outside that gets the field's own message.
- The arithmetic is exact on the weight as typed. Grams show as whole numbers, rounded half up, so 65 kg shows 124 g (123.5 exactly).
Worked examples by hand
180 lb. 180 × 0.45359237 = 81.6466266 kg. Protein 81.6466266 × 1.9 = 155 g; range 130.63 to 179.62, shown as 131 g to 180 g; 621 calories (620.51).
70 kg. Protein 70 × 1.9 = 133 g; range 112 g to 154 g; 532 calories.
200 lb. 90.718474 kg. Protein 172 g; range 145 g to 200 g; 689 calories.
Other questions people ask
How much protein do I need for muscle gain?
This page uses 1.6 to 2.2 grams per kilogram of body weight a day, which is 0.73 to 1.00 grams per pound. At 180 lb that is about 131 to 180 grams a day, with 155 grams as the middle of the range.
Where does the range come from?
A 2018 review and meta-analysis by Morton and colleagues pooled resistance training studies. Gains in fat-free mass stopped rising at about 1.62 g/kg a day, and the upper end of the 95% confidence interval was 2.20 g/kg a day.
Is more protein better?
In that review, protein beyond about 1.62 g/kg a day gave no further gains in fat-free mass. The authors note that this break point was not statistically significant, so it is an estimate. The upper figure allows for that uncertainty.
Do I need to lift weights for this to apply?
Yes. The studies behind the range looked at protein alongside resistance training. Protein on its own does not build muscle.
How many calories is this protein?
Protein gives 4 calories per gram, so 155 grams is about 620 calories a day. Count it as part of your daily calories, not on top of them.
Should I check with a doctor?
If you have kidney disease, are pregnant, or follow a medical diet, ask your doctor or a dietitian first. This page is an estimate for planning, not medical advice.