The classic bro answer is 1 gram of protein per pound of bodyweight. Clean, simple, easy to remember. It's also probably more than you need — and the reasoning behind it matters more than the number itself.
What the Research Says
The most well-replicated research on protein for muscle building lands in the range of 0.7–1g per pound of lean body mass (not total bodyweight). For most people, this means the popular 1g/lb recommendation is a comfortable overestimate — which isn't necessarily harmful, but it's worth knowing.
When Higher Intake Makes Sense
- During a calorie deficit — more protein preserves lean mass while cutting
- When training volume is very high — more breakdown means more need for repair
- For older lifters — protein synthesis efficiency decreases with age
- When overall calories are low — protein has a higher thermic effect
Spreading It Across the Day
Your body can only effectively use so much protein at once for muscle protein synthesis — roughly 30–50g per meal depending on the individual. Getting 200g of protein across 2 meals is less effective than spreading it across 4–5. Hit your number, but distribute it.
The Practical Target
For most people doing serious resistance training, hitting 0.8g per pound of total bodyweight is a solid, evidence-based target. It's achievable, it's enough, and obsessing beyond that has diminishing returns. Get your protein. Lift heavy. Sleep well. The rest is noise.