What is the recommended daily protein intake for muscle growth?
Pro Research Analysisby 
Searched over 200M research papers
Recommended Daily Protein Intake for Muscle Growth
Protein Intake Guidelines for Muscle Growth
Research consistently shows that for most healthy adults engaging in resistance or strength training, a daily protein intake of 1.4–2.0 grams per kilogram of body weight (g/kg/day) is sufficient to support muscle growth and maintenance 17. Some evidence suggests that intakes above 2.0 g/kg/day, up to about 2.2 g/kg/day, may provide additional benefits for body composition, especially in resistance-trained individuals, but the main muscle-building effects plateau around this range 127.
Per-Meal Protein Distribution for Maximizing Muscle Protein Synthesis
To maximize muscle protein synthesis, it is recommended to distribute protein intake evenly across meals. Consuming about 0.4–0.55 g/kg of high-quality protein per meal, spread over at least four meals per day, helps reach the optimal daily intake and supports muscle growth 24. For most people, this translates to 20–40 grams of protein per meal, depending on body weight 14. Including 700–3000 mg of leucine per meal, an essential amino acid, further enhances muscle protein synthesis 13.
Protein Intake for Older Adults
Older adults generally require higher protein intakes to preserve muscle mass and function due to age-related declines in muscle protein synthesis. Recommendations for older adults range from 1.0–1.5 g/kg/day, with a focus on consuming at least 0.4–0.5 g/kg of protein per meal to maximize muscle protein synthesis 36810. Higher protein intakes, especially when combined with resistance exercise, are shown to help maintain muscle mass and strength in this population 36810.
Dose-Response Relationship and Resistance Training
Meta-analyses confirm a dose-response relationship between protein intake and muscle mass or strength gains, especially when combined with resistance training. Muscle strength and lean body mass increase with higher protein intakes up to about 1.5–1.6 g/kg/day, with little additional benefit beyond this level 579. Protein supplementation alone, without resistance training, has minimal impact on muscle strength .
Protein Quality and Timing
High-quality, rapidly digested proteins (such as whey) that are rich in essential amino acids and leucine are most effective for stimulating muscle protein synthesis 14. The timing of protein intake (before or after exercise) is less critical than total daily intake and even distribution across meals, as the anabolic effect of exercise lasts for at least 24 hours .
Conclusion
For muscle growth, most healthy adults should aim for a daily protein intake of 1.4–2.0 g/kg, distributed evenly across meals, with each meal containing 0.4–0.55 g/kg of high-quality protein. Older adults may benefit from slightly higher intakes (1.0–1.5 g/kg/day) and should focus on per-meal protein targets. Resistance training is essential to maximize the muscle-building effects of increased protein intake.
Sources and full results
Most relevant research papers on this topic