How Much Protein for Muscle Gain?
Building muscle needs progressive training, a slight calorie surplus (or recomp for beginners), and enough protein spread across the day. Start from this example, then personalise.
Example: 25M, 75 kg, very active, muscle gain
Example calculator output
143g
Daily protein
128–157g
Suggested range
36g
Per meal (4 meals)
1.9
g per kg bodyweight
About 100g from food and 43g from supplements is a common split (≈70/30)—adjust to your diet. Target energy context: ~3327 kcal/day for this profile.
Educational estimate only—not medical advice.
Practical tips for this goal
- Take 25-30g protein within 2 hours after workouts
- Include 20-30g casein protein before bed
- Drink extra water (aim for 35ml per kg body weight)
- Consider digestive enzymes if experiencing bloating
Products that fit this scenario
FAQ
Is 2g protein per kg mandatory?
Many lifters do well around 1.6–2.2 g/kg. More is not always better once total daily protein and training are solid. Use the calculator for a personalised range.