I used to overthink protein — reading different numbers everywhere, wondering if I was eating too little or too much. Then I figured out a simple method to know exactly how much I need, and it’s been the foundation of steady muscle growth ever since.
The truth is, protein isn’t complicated. Your needs come down to a few basic factors like body weight, activity level, and the quality of your food sources. Once you know your range and stick to it, building muscle becomes a lot more straightforward.
In this guide, I’ll break down how much protein you really need, the best foods to get it from, and why hitting your daily goal makes such a difference.
Why Protein Matters for Muscle Growth
Every workout breaks your muscles down — that’s how growth begins. But your body can’t rebuild without the right material. That’s where protein comes in.
Protein is the raw building block of muscle tissue. Think of it like bricks for a house: without enough bricks, construction slows down or stops completely. With the right supply, your body repairs damaged fibers, grows new ones, and keeps you moving forward.
But here’s something many people don’t realize: not all proteins are the same.
- Complete proteins contain all the essential amino acids your body can’t make on its own. These are the most effective for building and repairing muscle.
- Animal sources like chicken, beef, fish, and eggs are naturally complete proteins.
- For vegetarians and vegans, options like quinoa, soy, and combinations of beans + rice or lentils + nuts can give you a complete profile too.
This means whatever your diet looks like, you can hit your protein needs — it’s just about choosing the right sources
To summarize, if training is the spark, complete proteins are the high-quality fuel that makes sure your effort actually pays off.
For more in-depth analysis, see here.
How Much Protein Do You Really Need?
The amount of protein you need depends mainly on your body weight and activity level. The simple rule most lifters use is:
👉 1.6–2.2 grams of protein per kilogram of body weight (or about 0.7–1 gram per pound).
If you’re not sure how to work that out, here’s the simple method:
- Step on a scale and find your body weight.
- Multiply your weight by the numbers in the range.
For example:
- 70kg × 1.6 = 112g protein (minimum target)
- 70kg × 2.2 = 154g protein (upper target)
If you use pounds, just aim for 0.7–1g per pound of bodyweight.
- 160 lbs → 110–160g protein per day.
Protein Needs by Body Weight
| Body Weight | Daily Protein Range |
|---|---|
| 60 kg (132 lbs) | 95–130 g |
| 70 kg (154 lbs) | 110–150 g |
| 80 kg (176 lbs) | 125–175 g |
| 90 kg (198 lbs) | 145–200 g |
| 100 kg (220 lbs) | 160–220 g |
👉 Tip: If you’re in between, just round to the nearest number. It doesn’t have to be perfect — staying in the range is what matters.
Training Days vs. Rest Days
On training days, aim toward the higher end of your range — your body needs more fuel to recover and grow.
On rest days, staying closer to the lower end is fine — but don’t skip protein. Your body continues rebuilding muscle for up to 48 hours after a workout, which means steady protein intake is just as important when you’re not in the gym. For more in-depth analysis, see here.
What Hitting Your Protein Goal Looks Like in Food
Let’s take 150g of protein as an example (the daily target for someone around 70–80kg / 154–176 lbs).
Here’s one way to hit it with simple foods:
- 3 chicken breasts (120g protein total)
- 2 whole eggs (12g protein)
- 1 cup Greek yogurt (18g protein)
✅ Total: 150g protein
And here’s a plant-based example:
- 1 block firm tofu (40g protein)
- 2 cups cooked lentils (36g protein)
- 2 cups quinoa (16g protein)
- 1 scoop vegan protein powder (25g protein)
- 2 tablespoons peanut butter (8g protein)
✅ Total: 125g protein (add another small portion of beans, lentils, or tofu to hit ~150g).
Protein Day Templates
🥩 Meat-Based Example
- 3 chicken breasts (120g protein)
- 2 whole eggs (12g protein)
- 1 cup Greek yogurt (18g protein)
✅ Total: ~150g protein
🍳 Mixed Example (meat + dairy + plant)
- 200g lean beef mince (50g protein)
- 1 cup cottage cheese (28g protein)
- 1 scoop whey protein powder (25g protein)
- 1 cup lentils (18g protein)
- 2 eggs (12g protein)
✅ Total: ~133g protein (add another egg or a handful of nuts to push closer to 150g)
🌱 Plant-Based Example
- 1 block firm tofu (40g protein)
- 2 cups cooked lentils (36g protein)
- 2 cups quinoa (16g protein)
- 1 scoop vegan protein powder (25g protein)
- 2 tbsp peanut butter (8g protein)
✅ Total: ~125g protein (add an extra portion of beans or another scoop of powder to hit ~150g)
Once you see how simple it is to hit your protein goal, it stops being a source of stress. Focus on getting in range each day, and let your training and recovery do the rest.
Best Protein Sources for Muscle Growth
Once you know how much protein you need, the next step is choosing the right foods to get there. Not all protein is equal — the quality of your protein matters.
The most effective sources are called complete proteins. These contain all the essential amino acids your body can’t make on its own, which makes them the best for building and repairing muscle.
Animal-Based Complete Proteins
- Chicken, turkey, lean beef
- Fish and seafood
- Eggs
- Dairy products like Greek yogurt, cottage cheese, and milk
These foods are naturally complete, which is why they’re staples in most muscle-building diets.
Plant-Based Complete Proteins (and smart combos)
- Soy (tofu, tempeh, soy milk)
- Quinoa
- Buckwheat
- Combinations like beans + rice or lentils + nuts
Even if some plant sources are incomplete on their own, combining them during the day gives you the full amino acid profile your body needs.
The point is: whether you eat meat, follow a vegetarian diet, or go fully plant-based, you can hit your protein targets. It’s just about picking the right sources and mixing them in a way that works for you.
Simple Ways to Hit Your Protein Goal
Knowing your protein target is one thing — hitting it every day is another. The good news is that with a few simple habits, it becomes second nature.
1. Add Protein to Every Meal
Don’t leave it to chance. Include at least one solid protein source with breakfast, lunch, and dinner. Eggs in the morning, chicken or lentils at lunch, beef or tofu at dinner — it adds up fast.
2. Batch Cook Once or Twice a Week
Cooking big portions of chicken, beef, or lentils ahead of time saves stress and keeps protein ready to go. Store it in the fridge or freezer so you can build meals quickly.
3. Keep High-Protein Snacks Handy
Simple options like Greek yogurt, boiled eggs, cottage cheese, nuts, or protein shakes make it easy to fill gaps without overthinking.
4. Spread Protein Through the Day
Your body can only use so much at once for muscle growth, so it’s better to spread protein across 3–4 meals instead of cramming it all into one.
5. Use Shakes as a Backup, Not a Crutch
Protein powders are convenient, but they shouldn’t replace real food. Think of them as a safety net for busy days, not your main source.
The easier you make it for yourself, the more consistent you’ll be. And committing to steady eating habits — day after day — is what will ultimately yield results.
Common Protein Myths
There’s a lot of noise out there about protein. Let’s clear up some of the most common myths that hold people back.
Myth 1: Too much protein damages your kidneys
If you have healthy kidneys, there’s no evidence that eating a higher-protein diet harms them. Research confirms that even above the standard recommended intake, protein is safe for most people.
Myth 2: You need protein shakes after every workout
Shakes are convenient, but they’re not magic. What matters most is your total protein across the day, not cramming it in right after you train. A balanced meal works just as well.
Myth 3: More protein always means more muscle
Past a certain point, extra protein is just extra calories. Your body can only use so much for muscle building — progress also depends on training, recovery, and overall diet. For a deeper breakdown, see this overview.
Myth 4: You can’t build muscle on a plant-based diet
Plant-based diets can absolutely fuel muscle growth. It just takes a little more planning to combine foods and ensure you’re getting complete proteins. See here for in depth analysis
The truth is simple: protein is safe, flexible, and effective. Once you understand how much you need and where to get it, the rest is just consistency.
FAQ
Can you build muscle without protein shakes?
Yes. Shakes are just a convenient option. Whole foods like chicken, eggs, lentils, or tofu can give you all the protein you need. Shakes are helpful for busy days, but they’re not required.
What happens if I don’t get enough protein?
Your body won’t recover fully from workouts, which can slow down strength and muscle gains. If the gap is big enough for a long time, you may even lose muscle.
That said, once you’ve built muscle, maintenance is easier. You don’t need to hit the top of your range every single day — sticking closer to the lower end is usually enough to hold onto your progress, especially on rest days.
What’s the best time to eat protein?
It’s best to spread protein evenly across your meals. Your body can only use so much at once for muscle growth, so 3–4 servings spaced through the day works best.
Do plant-based diets provide enough protein?
Yes, but it takes more planning. Combining foods (like rice and beans) or using soy, quinoa, or plant-based protein powders ensures you get all the essential amino acids your body needs.
Conclusion
Building muscle doesn’t have to be complicated. Once you understand how much protein you need, choose quality sources, and stay consistent, the results will come.
Whether you eat meat, plant-based, or a mix of both, hitting your protein target is possible. Commit to steady habits, and you’ll give your body exactly what it needs to grow stronger, recover faster, and keep moving forward.
What do you think about protein intake — do you find it easy to hit your numbers, or is it something you struggle with?
Drop your thoughts or questions below — I’d love to hear your experiences, and your comment might even help someone else who’s just starting out.