Short answer: To build muscle with strength training, you need roughly 0.7–1 gram of protein per pound of bodyweight per day — for a 154-lb (70 kg) person, that's about 112–154 grams. When cutting while trying to preserve muscle, the target can run a bit higher, up to around 1–1.1 g/lb, because a calorie deficit on its own raises the risk of muscle loss. Beyond roughly 1.1–1.4 g/lb, extra protein gives almost no additional benefit for muscle growth.

Protein is the only macronutrient that directly supplies the amino acids needed to repair and grow muscle fibers after strength training. Without enough of it, training creates the stimulus to grow, but the body has nothing to build with.

The right amount isn't universal — it depends on bodyweight, goal (bulking, cutting, or maintenance), and training load. The formulas below give a specific range, not one blanket number like "150 grams a day for everyone."

How much protein you need to build muscle: the bodyweight formula

A solid benchmark for people training regularly with resistance is 0.7–1 gram of protein per pound of bodyweight per day (roughly 1.6–2.2 g/kg). The formula: bodyweight in pounds × 0.7–1 = daily protein target in grams.

For a 154-lb (70 kg) person, that's 112–154 grams a day. For a 200-lb (90 kg) person, it's 140–200 grams. The upper end of the range usually applies during heavier training blocks or for people carrying more muscle mass.

Does the protein target change when you're cutting

In a calorie deficit, the risk of losing muscle along with fat goes up, so the protein target while cutting usually shifts toward the upper end of the range or slightly above it — around 1–1.1 g/lb (2.2–2.4 g/kg). The extra protein partly offsets the calorie shortfall and does more to protect muscle during a cut.

For a 154-lb (70 kg) person cutting, that's 154–168 grams of protein a day — noticeably more than what typical "healthy eating" advice usually suggests.

Does "more protein is always better" actually hold up

No. Past roughly 1.1–1.4 g/lb (2.5–3 g/kg) of bodyweight, additional protein has almost no measurable effect on muscle growth — the excess just gets used by the body as energy, the same as any other calories.

Very high protein intake isn't dangerous for healthy kidneys, but it also doesn't speed up muscle growth past a certain point — spending extra money on protein supplements beyond that target isn't worth it.

How to spread protein across meals

The body uses protein for muscle repair more effectively when it's spread evenly through the day rather than loaded into one large meal at night. A practical target is 3–4 meals with 25–40 grams of protein each, including one after strength training.

Eating protein within 1–2 hours after a workout doesn't unlock some magic "anabolic window," but it's practically useful — it's a natural cue not to skip a meal and helps hit the daily total.

The best protein sources for building muscle

• Chicken, turkey, lean beef — 20–30 g of protein per 100 g.
• Eggs — about 6–7 g of protein per egg, with a complete amino acid profile.
• Cottage cheese and Greek yogurt — 10–20 g per 100 g, convenient as a snack.
• Fish and seafood — 18–25 g per 100 g, with omega-3s as a bonus.
• Legumes, tofu, lentils — 8–18 g per 100 g, the backbone of a plant-based approach.
• Protein powder — a convenient way to add 20–30 g when real food isn't handy.

A sample day of eating that hits the target

For a 154-lb (70 kg) person aiming for muscle gain (target ≈140 g of protein a day): breakfast — 3 eggs plus 150 g cottage cheese (≈40 g), lunch — 150 g chicken plus a side (≈35 g), snack — a protein shake plus Greek yogurt (≈30 g), dinner — 150 g fish plus legumes (≈35 g). That adds up to roughly 140 g for the day without exotic foods or huge single servings of meat.

Frequently asked questions

Can you build muscle without protein supplements?

Yes — supplements are convenient but not required; regular food can fully cover the protein target with reasonable meal planning.

Do you need to eat protein right after a workout?

Not within the first 30 minutes specifically — hitting your total daily protein target consistently matters more; eating after training is just practically convenient.

Is high protein intake risky for the kidneys?

For people without kidney disease, 0.7–1.1 g/lb (1.6–2.4 g/kg) of bodyweight is considered safe; anyone with existing kidney issues should check with a doctor first.

Does the protein target differ for men and women?

The per-pound formula is the same for both — the difference in total grams comes from differences in bodyweight, not sex directly.

Is plant-based protein enough to build muscle?

Yes, with a variety of sources (legumes, tofu, lentils, soy) and the same total protein target — plant protein works just as well, though it often takes a bit more food volume due to a less concentrated amino acid profile in individual foods.

What happens if you eat less protein than you need to build muscle?

Strength training still creates a growth stimulus, but recovery is worse and muscle gain is slower, and the risk of muscle loss rises noticeably if you're also in a calorie deficit.

If you're a coach and want to build protein calculations into your clients' nutrition as part of a structured program, create a course on FitSpace. See example programs on the authors page.