All Articles
Nutrition40 sec readHigh-quality evidence
How Much Protein Do You Need?
How much protein is optimal for muscle growth?
Protein intake is one of the biggest nutritional levers for muscle growth. Research suggests that around 1.6–2.2 g/kg/day covers the needs of most resistance-trained people looking to maximize hypertrophy. Below that, progress often leaves something on the table.
Key Takeaway
1.6–2.2 g/kg/day maximizes muscle growth.
Actionable Tip
Aim for 1.6–2.2 g/kg/day and spread it across the day.
Scientific Reference
Morton et al. 2018proteinmuscle gain