How Much Protein is Enough to Build Muscle?

Protein is essential for muscle repair and growth, but determining the right amount can be confusing. While 100 grams per day might suffice for some, it may fall short for those engaged in regular strength training.​

Protein requirements vary based on factors like body weight, activity level, and fitness objectives. General guidelines suggest:​

• Sedentary individuals: 0.8 grams per kilogram of body weight.​

• Active individuals: 1.2–2.0 grams per kilogram of body weight.​

• Strength athletes: Up to 2.2 grams per kilogram of body weight.​

For example, a 200-pound (approximately 91 kg) strength athlete might require between 110 to 200 grams of protein daily to support muscle growth effectively.

Is 100 Grams of Protein Enough?

For many, especially those not engaged in intense physical activity, 100 grams of protein per day may be adequate. However, for strength athletes aiming to build muscle, this amount might be insufficient. Adequate protein intake is crucial to repair muscle tissue and promote growth after resistance training.​

The Pursuit of Strength

The Pursuit of Strength powerlifting course gives you 106 video lessons across 10 modules, going in-depth into the theory and practice of powerlifting techniques, details of each movement, common deficiencies, and how to correct them.

It also includes Over-the-shoulder case studies of powerlifters performing each lift, breaking down their technique and suggesting improvements.

A Protein Calculator for Weight Lifters

While you could do the calculations manually, a protein calculator simplifies the process.

Calculating your Total Daily Energy Expenditure (TDEE) by multiplying your Basal Metabolic Rate (BMR) with your activity level can help determine your daily caloric needs. Adjusting your intake based on goals, such as muscle gain or fat loss, ensures optimal performance and body composition. ​

Related Reading

*One-time purchases only, cannot be combined with subscription discounts.