Muscle Gain Protein Calculator
How much protein to eat a day and per meal to build muscle. 1.6 to 2.2 g/kg a day from a 2018 meta-analysis, split per meal with the numbers of a 2018 review on protein distribution.
Your protein per day
123 to 170 g/day
Build muscle (lifting): 1.6 to 2.2 g/kg- Per meal (0.4 to 0.55 g/kg) 31 to 42 g
- Daily range over 4 meals 31 to 42 g each
Worked example
A lifter who weighs 170 lb (77.1 kg) and eats 4 meals a day:
- Daily = 77.1 × 1.6 to 2.2 = 123 to 170 g a day
- Per meal = 77.1 × 0.4 to 0.55 = 31 to 42 g
- Daily range over 4 meals = 31 to 42 g each
Protein per meal by number of meals
The daily range of 1.6 to 2.2 g/kg for the weight entered above, divided by meals a day. Your selection is highlighted.
| Meals a day | g per meal |
|---|---|
| 3 meals | 41 to 57 |
| 4 meals | 31 to 42 |
| 5 meals | 25 to 34 |
| 6 meals | 21 to 28 |
What changes versus the general protein calculator
- The goal is fixed to building muscle, 1.6 to 2.2 g/kg a day, the "build muscle" option of the general protein calculator.
- A muscle-building per-meal amount: 0.4 to 0.55 g/kg per meal from the 2018 review on protein distribution, instead of the 0.25 g/kg per meal of the ISSN position stand.
- Meals a day: choose 3 to 6 meals and see the daily total split across them.
- Defaults: 170 lb instead of 180 lb.
Frequently asked questions
How much protein do I need to build muscle?
A 2018 meta-analysis of 49 studies led by McMaster University researchers found gains in lean mass from resistance training levelled off at about 1.6 g/kg a day, with a confidence interval up to 2.2 g/kg. At 170 lb, that is 123 to 170 g a day.
How much protein should I eat per meal to build muscle?
A 2018 review on protein per meal suggests about 0.4 g/kg per meal, and up to 0.55 g/kg per meal for those aiming at 2.2 g/kg a day. At 170 lb that is 31 to 42 g per meal.
How many meals should I spread my protein over?
The same review suggests at least four meals to reach 1.6 g/kg a day at about 0.4 g/kg per meal. Fewer meals means more protein in each to reach the same daily total.
Weekly plan based on your numbers
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Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. DOI: 10.1136/bjsports-2017-097608 (read 2026-10-24)
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10. DOI: 10.1186/s12970-018-0215-1 (read 2026-10-24)
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. DOI: 10.1186/s12970-017-0177-8 (read 2026-10-24)