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Nutrition40 sec readHigh-quality evidence
Daily Protein Intake Is a Major Muscle-Gain Lever
How much protein do you need for muscle growth?
Protein strongly influences how much muscle and strength you gain from training. Large meta-analyses show that protein supplementation helps, with benefits leveling off around a total intake near 1.6 g/kg/day for many people. Hitting your daily target consistently matters more than chasing exotic supplements.
Key Takeaway
Daily protein intake is a major lever for muscle gain.
Actionable Tip
A strong target for most lifters is roughly 1.6–2.2 g/kg/day.
Scientific Reference
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 adultsproteinmuscle gainnutrition