How Much Protein to Build Muscle

Evidence-based protein targets for muscle building, straight from 30 years of research. Here's what 74 studies and nearly 2,700 people taught us about the real protein ceiling for muscle building.

2-Tips

By Jennifer Broxterman, RD

Kind Nerd Note: One of my favorite things about being an evidence-based nutrition coach is being willing to say “the research on this has evolved.”

Tip #1:
Protein Science. 1.6 g/kg. That’s the ceiling.

Dr. Stuart Phillips has spent over 30 years of his career studying muscle and protein. What he shared recently is super interesting:

A meta-analysis of 74 randomized controlled trials (nearly 2,700 people) found that once your clients hit about 1.6 g/kg/day of protein combined with resistance training, more protein doesn't build more muscle, more strength, or more of anything.

That's the ceiling. Not a starting point. A ceiling.

Also, reminder to US folks → this is 1.6 grams per kilogram per day as the upper limit.

So that works out to 0.73 grams per pound per day.

Pretty reasonable, and probably lower than what a lot of people are currently chasing for a protein intake target (or being told by their personal trainer they have to choke down).

The one exception worth knowing: if a client is in a significant caloric deficit (think 40% below maintenance) with intense training, bumping up to around 2.4 g/kg/day can help them add a bit of lean mass while cutting. But even at half that amount (1.2 g/kg), muscle was still preserved and strength still improved.

So the nuance for coaches: higher protein during a hard cut has some benefit, but your clients don't need to panic if they're not hitting aggressive targets. The muscle-preservation threshold is lower than most people think.

Read the research studies here.

Tip #2:
Protein (Grams Per Serving)

While we’re on the topic of protein, here’s a quick cheatsheet ranking protein foods per serving*:

• 21 g → Lean meat  (serving: 75 g = 2.5 oz = ½ cup)
• 21 g → Fish & seafood  (serving: 75 g = 2.5 oz = ½ cup)
• 21 g → Poultry  (serving: 75 g = 2.5 oz = ½ cup)
• 19 g → Skyr or Greek yogurt  (serving: 175 mL = ¾ cup)
• 16 g → Tempeh  (serving: 75 g = 2.5 oz = ½ cup)
• 15 g → Cottage cheese  (serving: 125 mL = ½ cup)
• 13 g → Eggs, chicken  (serving: 2 large eggs)
• 12 g → Cheese  (serving: 50 g = 1.5 oz)
• 12 g → Cooked legumes: beans, peas, or lentils  (serving: 175 mL = ¾ cup)
• 11 g → Tofu, firm  (serving: 75 g = 2.5 oz = ⅜ cup)
• 9 g → Cow’s milk  (serving: 250 mL = 1 cup = 8 fl. oz)
• 8 g → Soy beverage  (serving: 250 mL = 1 cup = 8 fl. oz)
• 8 g → Yogurt, regular  (serving: 175 mL = ¾ cup)
• 8 g → Peanut butter  (serving: 30 mL = 2 Tbsp)
• 7 g → Nuts or seeds  (serving: 60 mL = ¼ cup)
• 3 g → Bread  (serving: 1 slice = 35 g)
• 3 g → Cereals, hot, e.g. oatmeal  (serving: 175 mL = ¾ cup)
• 3 g → Cereals, cold  (serving: 30 g)
• 3 g → Pasta or rice  (serving: 125 mL = ½ cup)
• 2 g → Vegetables  (serving: 125 mL = ½ cup)
• 2 g → Leafy greens  (serving: 250 mL = 1 cup)
• 1 g → Fruit  (serving: 1 medium fruit = 125 mL = ½ cup)

*Obviously you can have more than one serving of protein in a meal to hit your daily target.
i.e. 2.5 oz of chicken is a pretty small portion for a fully grown adult.

Stay kind + nerdy,   

❤️🐻🌈

Jen Broxterman
Registered Dietitian
Prosper Nutrition Coaching

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Jennifer Broxterman, MSc, RD

REGISTERED DIETITIAN & SPORTS NUTRITIONIST
• Award-winning Foods & Nutrition University Professor
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