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Protein Intake for Muscle Gain
Calculate the exact protein needed to maximize muscle hypertrophy based on your weight.
1 Your Stats
lbs
Daily Protein Target
Target Intake
Based on beginner training level
131 g
Minimal Requirement
To maintain current mass
98 g
Per Meal (4 meals)
Optimal leucine threshold
33 g
Popular Variations (3)
The Anabolic Threshold
To build muscle, you need a positive nitrogen balance. Scientific consensus recommends 1.6 to 2.2 grams of protein per kg of body weight (0.7-1g per lb).Frequency Matters
Split your protein intake into 3-5 meals spaced 3-4 hours apart to maximize Muscle Protein Synthesis (MPS).Explore More Tools
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