NutritionFebruary 22, 2026· 6 min read

How Much Protein Do You Actually Need to Build Muscle?

There's a lot of conflicting advice about protein intake. Here's what the research actually says about how much protein you need to maximize muscle growth.

Walk into any gym and you'll get a different answer. Some say 1 gram per pound. Others say 2. Some say timing matters more than total intake. Let's cut through it with what the actual research shows.

The Research Consensus

A 2018 meta-analysis published in the British Journal of Sports Medicine analyzed 49 studies and over 1,800 participants. The finding: protein intakes beyond 0.73g per lb of bodyweight (1.62g/kg) produced no additional muscle gains. For most people, 0.7–1g per lb of bodyweight is the scientifically supported range — with the higher end for those in a caloric deficit or doing very high training volumes.

Practical Targets by Bodyweight

•140 lbs: 100–140g protein per day
•160 lbs: 115–160g protein per day
•180 lbs: 130–180g protein per day
•200 lbs: 145–200g protein per day
•220 lbs: 160–220g protein per day

Does Timing Matter?

Somewhat, but less than total intake. Spreading protein across 3–5 meals maximizes muscle protein synthesis compared to eating it all at once (your body can only process about 30–40g for MPS per meal). The 'anabolic window' after training has been overhyped — you have a 2-hour window at minimum. Don't stress if you can't eat immediately post-workout.

Best Protein Sources

•Chicken breast: 31g protein per 100g
•Canned tuna: 30g protein per 100g
•Lean beef: 26g protein per 100g
•Greek yogurt: 10g protein per 100g (easy snack)
•Eggs: 6g per egg (versatile and complete protein)
•Whey protein: 20–25g per scoop (convenient, fast-absorbing)
•Cottage cheese: 11g per 100g (great before bed for slow-release casein)

What About Plant-Based Protein?

Plant proteins are complete when combined strategically. Rice + pea protein together form a complete amino acid profile, which is why many vegan protein powders use this blend. Aim for 10–15% more total protein on a plant-based diet to account for lower leucine content and digestibility.

YourFit tracks your daily protein intake automatically from your food logs and alerts you when you're falling short of your target — making it easy to stay consistent without obsessive calorie counting.