How many grams of protein should I eat daily for muscle gain?

Short answer: aim for about 1.6–2.2 g of protein per kilogram of bodyweight per day (0.7–1.0 g per pound). That range is well-supported for maximizing muscle gain when you’re doing regular resistance training.

Quick guidance
- Typical target: 1.6–2.2 g/kg/day (0.7–1.0 g/lb/day).
- If you’re older, dieting (calorie deficit), very lean, or trying to retain muscle while losing fat, aim toward the upper end (up to ~2.4 g/kg).
- If you’re a beginner or not training hard, the lower end is usually fine.

Per-meal and timing tips
- Distribute protein evenly across the day (e.g., 3–5 meals). Aim for ~0.25–0.4 g/kg per meal (roughly 20–40 g per meal for most people).
- Include a serving of protein after workouts (within a few hours) — quality and total daily intake matter more than exact timing.

Examples
- 70 kg (154 lb): 112–154 g/day (70×1.6 to 70×2.2).
- 80 kg (176 lb): 128–176 g/day.
- 90 kg (198 lb): 144–198 g/day.

Other important points
- Total calories and progressive resistance training are required for optimal muscle gain — protein alone won’t build muscle.
- Use high-quality protein sources (meat, poultry, fish, eggs, dairy, whey, soy, legumes).
- If you have kidney disease or other medical conditions, check with a healthcare provider before increasing protein substantially.
- Track progress for 6–12 weeks and adjust protein (and calories) if you’re not gaining strength/lean mass.

If you want, tell me your bodyweight, sex (optional), training experience, and whether you’re bulking or cutting and I’ll calculate a specific daily target and a sample meal plan.