How much protein do I need to build muscle?

Around 1 gram per pound of bodyweight per day (2.2 g/kg) is a reliable target for lifters. Consistency beats precision.

Do I need more protein on a cut?

Slightly more helps, up to ~1.2 g/lb. In a calorie deficit, higher protein protects muscle and keeps you fuller.

Can I eat too much protein?

For healthy people, intakes well above these targets haven't been shown harmful, but calories spent on excess protein are usually better spent on carbs that fuel training.

Does protein timing matter?

Total daily intake matters most. Distribution helps at the margin; the anabolic-window panic is overstated.

Protein Intake Calculator

Protein is the one macro worth hitting every single day. Enter your bodyweight and goal to get a daily gram target.

Bodyweight

kg

Daily protein target

165 g

Per meal (4 meals): 41 g

Rate: 2.2 g/kg

How it works

Targets are set per pound of bodyweight: about 0.7 g/lb for maintenance, 1 g/lb for building muscle (the default Liftoff uses in its macro goals), and up to 1.2 g/lb when cutting, where extra protein helps preserve muscle in a deficit.

These sit inside the ranges supported by sports-nutrition research for resistance-trained people. More than ~1.2 g/lb isn't harmful, but the returns flatten out.

Getting the most out of it

Spread it across meals

Three to five feedings of 25-50 g each is an easy pattern that covers muscle protein synthesis without spreadsheet effort.

Anchor meals on a protein source

Pick the protein first: meat, fish, dairy, tofu, or legumes. Then build the rest of the plate around it.

If you're heavy, use goal weight

At higher body-fat levels, setting protein from your goal bodyweight avoids inflated targets.

FAQ

Hit your protein target daily.

Log meals by search, barcode, or photo in Liftoff and watch protein fill up next to your training day.

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