To gain muscle, it’s recommended to consume 1.6 to 2.2 grams of protein per kilogram of body weight per day, depending on factors such as training intensity, frequency and individual goals.
Protein is important for muscle growth and repair – especially if you want to build muscle mass. How much protein you need depends on factors like how often you work out, your age and what you eat.
Most people need about 0.8 grams of protein per kilogram of body weight each day. However, if you’re doing resistance training, you might need more protein. Studies show that eating between 1.6 and 2.2 grams of protein per kilogram of body weight per day is best for muscle growth when you’re doing resistance training.1