How Much Protein Do You Really Need for Muscle Gain?

How Much Protein Do You Really Need for Muscle Gain?

If you want to build muscle, protein intake is one of the most important factors.

Recommended Protein Intake

For muscle gain, you should consume around 1.6 to 2.2 grams of protein per kilogram of body weight.

Example

If your weight is 65 kg, your daily protein intake should be around 104g to 143g.

Best Protein Sources

  • Eggs
  • Chicken
  • Milk
  • Paneer
  • Protein shakes

Conclusion

Focus on hitting your daily protein target consistently for better muscle growth.

About the Author

Nikhil is the fitness creator behind LiftsbyNik. He shares practical workout and nutrition advice based on his own fitness training experience, helping beginners and enthusiasts get better results.

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