How much protein do you actually need to build muscle?
Team Beyond Brawn, 6 October 2026, 4 min read
The research lands on a clear range. Here is how to work out your number and hit it with normal Indian meals.
Most lifters either undereat protein or obsess over it. The evidence points to a simple range: 1.6 to 2.2 g of protein per kg of bodyweight per day for people training to build muscle.
Work out your number
If you weigh 70 kg, that is 112 to 154 g a day. Start at the lower end and move up if you are in a calorie deficit.
Getting there with food
- Paneer, 100 g: about 18 g
- Dal, 1 cooked cup: about 12 g
- Eggs, 3 whole: about 18 g
- Chicken breast, 100 g: about 30 g
- Curd, 200 g: about 8 g
A scoop of whey adds 24 g and is useful when meals fall short, not as a replacement for them.
Does timing matter?
Total daily intake matters most. Spreading it over three or four meals of 25 to 40 g is a sensible default.
- protein
- muscle gain
This article is general information, not medical advice. Check with a doctor before starting a supplement if you have a health condition. Shop the range