How much protein do beginners need to build muscle?

Beginners generally do well at the lower end of the range, around 1.6g per kilogram of bodyweight per day. This is because early muscle gains come readily from a combination of training and a calorie surplus, without needing very high protein intakes.

Can you build muscle without eating much protein?

Some muscle gain is possible on lower protein intakes, especially for complete beginners, but progress is usually slower and less consistent. Aiming for at least 1.6g per kilogram of bodyweight gives your body reliable material for repair and growth.

Is it bad to eat protein only at one meal a day?

It is not harmful, but it is less efficient than spreading protein across the day. Splitting your target across 3 to 4 meals of 25 to 40g each supports muscle repair better than one large serving.

Do vegetarians need more protein to build muscle?

Vegetarians do not need a higher overall target, but may need to eat a wider variety of plant sources to cover all essential amino acids. Combining foods like beans, lentils, tofu and dairy across the day works well.

How much protein is in a typical chicken breast?

A 150g cooked chicken breast contains roughly 45 to 47g of protein. This makes it an efficient way to reach a meal's protein target without needing an especially large portion.

Does protein timing around workouts matter for muscle gain?

Total daily protein intake matters far more than precise timing around a workout. Eating a protein-containing meal within a few hours before or after training is sensible, but there is no strict window that must be hit.

Nutrition6 min read

How much protein you actually need to build muscle

Working out a daily protein number does not need to be complicated, and it does not require shakes or supplements to hit it. This guide is for healthy adults 18 and over doing regular resistance training who want a clear target built from everyday food.

By Chris Mann Dip.IOPNUpdated 2026-08-15

The short answer

Aim for 1.6 to 2.2g of protein per kilogram of bodyweight daily, spread across 3 to 4 meals. For a 70kg person, that is roughly 112 to 154g a day, or 28 to 40g per meal. The upper end is a cautious margin rather than a better dose, and going beyond the range brings little extra benefit for muscle growth once training and calories are already in place.

Aim for 1.6-2.2g of protein per kg of bodyweight daily
Spread it across 3-4 meals rather than one big serving
Everyday foods can easily cover the target
More protein beyond this range adds little extra benefit

Setting your daily protein target

The widely used range for people training for muscle gain is 1.6 to 2.2g of protein per kilogram of bodyweight per day. The lower end suits people newer to training or eating in a surplus, since extra calories themselves support muscle building. The higher end suits people training hard consistently or eating closer to maintenance.

Example daily protein targets
Bodyweight	1.6g/kg	2.2g/kg
55kg	88g	121g
65kg	104g	143g
75kg	120g	165g
85kg	136g	187g

What the evidence says

The point where extra protein stopped helping was estimated at about 1.6g/kg/day, and the uncertainty around that estimate reaches roughly 2.2g/kg/day.

A meta-analysis of protein supplementation trials estimated that gains in muscle mass stopped increasing at around 1.62g per kilogram of bodyweight per day. The confidence interval around that estimate extended to about 2.20g/kg/day, and on that basis the authors describe roughly 2.2g/kg/day as a prudent recommendation for someone trying to maximise gains in lean mass. So 1.6g/kg is the figure most people can be confident is enough, and 2.2g/kg is the cautious upper edge of the same estimate rather than a larger dose that builds more muscle.

Source: A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength — British Journal of Sports Medicine (2018)

Spreading protein across the day

Muscle repair responds better to protein spread across the day than to one large serving in the evening. Aiming for 3 to 4 meals each containing 25 to 40g of protein is a practical way to hit your daily total while keeping meals reasonably sized.

Step 1
Breakfast
Include eggs, Greek yoghurt or a protein-rich cereal alternative for 20-30g.
Step 2
Lunch
Build around chicken, fish, tofu or beans for 30-40g.
Step 3
Dinner
Repeat a similar pattern with a different protein source for variety.
Step 4
Snack
Use a shake, cottage cheese or nuts to close any gap towards your target.

Everyday foods that make hitting your target easy

You do not need specialist products to hit a solid protein target. A mix of animal and plant sources across the week covers your needs and keeps meals varied and affordable.

Approximate protein per typical portion
Food	Portion	Protein
Chicken breast, cooked	100g	~30g
Eggs	2 medium	~13g
Greek yoghurt	150g	~15g
Tinned tuna	100g	~24g
Lentils, cooked	150g	~13g
Tofu	100g	~8g

Do you need protein shakes?

Protein shakes are a convenient way to close a gap in your day, particularly if you struggle to fit in enough meals or find certain foods inconvenient. They are not required, though, and whole food sources work just as well when the total daily amount is similar.

Useful after training if a proper meal is a few hours away
Useful when travelling or short on time
Not necessary if your meals already reach your target

What happens if you eat more than 2.2g/kg

Eating well above 2.2g per kilogram will not harm most healthy people, but it typically does not speed up muscle building either, once the top of the range is already covered. Extra protein is generally used for energy or stored rather than building additional muscle beyond what your training stimulates.

Your daily target in grams

Grams per kilogram is awkward to shop with, so this turns the range into a daily figure for your bodyweight and a rough amount per meal.

Work out your daily protein target

Your bodyweight

Measured in

Meals a day

120g to 165g of protein a day

That is roughly 30g to 41g per meal across 4 meals. If you are new to training, start near the lower figure; if you have been lifting consistently for a while, work towards the higher one.

Based on the widely used 1.6 to 2.2g per kilogram of bodyweight range for people doing resistance training. It is a general estimate for healthy adults, not personal or medical advice. Nothing you type here is saved or sent anywhere.

Landing within 10 to 15 grams of the figure on most days is enough. Consistency across a week matters far more than precision on any single day.

Common questions

How much protein do beginners need to build muscle?: Beginners generally do well at the lower end of the range, around 1.6g per kilogram of bodyweight per day. This is because early muscle gains come readily from a combination of training and a calorie surplus, without needing very high protein intakes.
Can you build muscle without eating much protein?: Some muscle gain is possible on lower protein intakes, especially for complete beginners, but progress is usually slower and less consistent. Aiming for at least 1.6g per kilogram of bodyweight gives your body reliable material for repair and growth.
Is it bad to eat protein only at one meal a day?: It is not harmful, but it is less efficient than spreading protein across the day. Splitting your target across 3 to 4 meals of 25 to 40g each supports muscle repair better than one large serving.
Do vegetarians need more protein to build muscle?: Vegetarians do not need a higher overall target, but may need to eat a wider variety of plant sources to cover all essential amino acids. Combining foods like beans, lentils, tofu and dairy across the day works well.
How much protein is in a typical chicken breast?: A 150g cooked chicken breast contains roughly 45 to 47g of protein. This makes it an efficient way to reach a meal's protein target without needing an especially large portion.
Does protein timing around workouts matter for muscle gain?: Total daily protein intake matters far more than precise timing around a workout. Eating a protein-containing meal within a few hours before or after training is sensible, but there is no strict window that must be hit.

References

Every figure in this guide traces to one of these documents. Open them and check.

Protein — British Nutrition Foundation
ISSN position stand: protein and exercise — Journal of the International Society of Sports Nutrition
A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength — British Journal of Sports Medicine (2018)
Composition of foods integrated dataset (CoFID) — Public Health England

Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to a qualified clinician.