Daily Protein Intake for Muscle Building Fact Checked
“A 12-stone (76.2 kg) person looking to build muscle should aim to consume between 122g and 168g of protein per day.”
Summary
For a 76.2 kg (12‑stone) person, current expert guidelines recommend 1.6–2.2 g of protein per kilogram of body weight for muscle growth, which equals roughly 122–168 g per day. This range aligns with the cited scientific recommendations, though some sources note that lower intakes (around 1.2 g/kg) can also support muscle maintenance.
Sources 57 searched
- Systematic review and meta‐analysis of protein intake to support muscle mass and function in healthy adults - PMC
These dietary protein intake ... regardless of age or sex. Nevertheless, a higher daily protein intake (1.2–1.6 g/kg BW/day) has been suggested to improve lean body mass gain or maintain muscle mass in young and old healthy adults....
- International Society of Sports Nutrition Position Stand: protein ...
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- Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training - PMC
In a large meta-analysis, protein ... with resistance exercise alone; however, beyond a daily intake of 1.6 g/kg body mass per day (up to as high as 2.2 g/kg/day), the additional effects of protein are greatly diminished....
- Protein Intake — How Much Protein Should You Eat per Day?
This article examines the optimal amounts of protein and how lifestyle factors like weight loss, muscle building, and activity levels factor in.
- How much protein do you need every day? - Harvard Health
For some people, there may be potential benefits of higher daily protein intake to preserve muscle mass and strength. How and when you consume protein might also influence its effectiveness.
- How much protein should we really be eating? Five things to know
For her clients who are actively losing weight, such as those taking a weight-loss medication, she advises 1.6 grams of protein per kilogram of the adjusted body weight. That’s because people eating a reduced calorie diet are at risk of muscle ...
- How much protein do you really need? | UCLA Health
Avid exercisers potentially need even more protein: 1.4 to 2 grams per kilogram of body weight, or 20 to 40 grams per meal, Ansari says. Someone aiming to lose weight might bump up to 2.3 grams per kilo of body weight to preserve muscle as they ...
- The Science of Protein and Muscle Growth: What the Evidence Really Shows —
Important Distinction: Higher protein intakes serve different purposes: 1.6-2.2 g/kg/day: Optimal for muscle growth and performance · 2.3-3.1 g/kg/day: Strategic for muscle preservation during fat loss · >3.0 g/kg/day: May provide body composition ...
- Are you getting too much protein - Mayo Clinic Health System
You can't build muscle without the exercise to go with it. The body can't store protein, so once its needs are met, any extra protein is used for energy or stored as fat. Excess calories from any source will be stored as fat in the body.
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