Here’s Exactly How Much Protein You Need To Build 1 Lb. Of Muscle
Picture this: You’ve finally committed to a strength training routine and you’re feeling strong. But now you’re deep in the numbers. Reps...sets...weight...macros...calories...this muscle-building game can get confusing, huh?
When it comes to calculating protein, how much do you need to eat to build muscle? And what does putting on a pound of muscle actually look like in terms of daily protein needs? Does it vary based on your age, activity level, or body type? All great questions.
Muscle growth doesn’t just happen in the gym—it requires the right fuel. But understanding exactly how much protein to eat to develop muscle can feel overwhelming—I get it. As a registered dietitian with experience helping women optimize their nutrition for fitness goals, I’m here to break it all down for you with the help of other nutrition and fitness pros.
Whether you’re a fitness beginner or just curious about taking your progress to the next level, here’s everything you need to know about eating to put on one pound of muscle—and the math is easier than you think.
Meet the experts: Jason Machowsky, RD, CSCS, is an exercise physiologist and board-certified sports dietitian. Sohee Carpenter, CSCS, a fitness coach and certified sports nutritionist.
How Muscle Growth Actually Works
Think of building muscle like renovating a house. Resistance training, like lifting weights, breaks down the muscle—kind of like knocking down walls to make room for improvements. This damage kickstarts the rebuilding process. Protein, on the other hand, is like the tools and materials your body needs to repair and rebuild those muscles, making them stronger.
To increase muscle size (called hypertrophy), your body needs to make more muscle protein than it breaks down over time. Eating enough protein is one way to do this. With the right balance of training and diet, you can generally gain about 0.25 to 1 pound of muscle per week, says Jason Machowky, RD, CSCS, a board-certified sports dietitian and exercise physiologist. However, the speed of muscle gain can differ based on training experience and genetic factors, he says. “Beginner lifters will see a faster rate of both strength and muscle gain in the first several months of their lifting journey, and the rate will slow down over time with increased training age,” says Machowsky.
Here’s the catch: Eating a ton of protein without doing the work (meaning: lifting weights) won’t build muscle—just like having tools but no construction. And lifting weights without enough protein? You’re trying to rebuild without the right materials. You need both to see results.
Exactly How Much Protein To Eat To Build One Pound Of Muscle
The average adult should consume at least 0.35 grams of protein per pound of body weight daily to maintain their existing muscle mass and promote overall health, according to the The Academy of Nutrition and Dietetics. For example, if you weigh 150 pounds, that’s at least 52.5 grams of protein daily.
But here’s the catch:, Building muscle requires eating significantly more protein than just maintaining the muscle you already have. To grow one pound of new muscle, most people need to consume around 1 gram of protein per pound of body weight per day, paired with consistent strength training, according to a 2017 systematic review published in the British Journal of Sports Medicine. For our 150-pound person example, that means eating around 150 grams of protein per day to maximize muscle growth potential.
But hitting your protein goals is only one part of the equation—you also need enough calories to build muscle, says Sohee Carpenter, CSCS, a fitness coach and sports nutritionist. Think of calories as energy to power your workouts and recovery. Without enough food overall, your body might use the protein for energy instead of building muscle, she says.
A good rule of thumb? Most people need a small caloric surplus—about 350 to 500 extra calories per day—to support muscle growth while minimizing fat gain, according to a 2019 study published in Sport and Exercise Nutrition. If you’re super active or already have a lot of muscle, you might need even more protein and calories, says Machowsky.
Exactly how long will it take to see results? On average, a beginner with these habits—strength training at least three times per week, eating about one gram of protein per pound of body weight, and maintaining an appropriate caloric surplus—can expect to build one pound of muscle in one to two months.
To recap: Aim for around one gram of protein per pound of your body weight daily, paired with a 5 to 7 percent caloric surplus, and strength train consistently, says Machowsky. If you’re not seeing progress after a few weeks, try eating a bit more protein or calories, he says. Keep checking in with yourself and adjust as needed.
Pro Tips For Maximizing Muscle Growth With Protein
We asked experts for their top tips to help optimize how and when you consume protein, as well as what types to prioritize for maximum muscle growth. Here’s what they had to say:
Should you spread out your protein or eat it all in one sitting?
You don’t have to spread out your protein—your body can handle a lot in one sitting just fine, says Carpenter. However, hitting your protein goals typically feels more manageable when you break it up throughout the day.
It used to be believed that eating too much protein at once would go to waste (meaning whatever excess your body couldn’t fully utilize before digesting would be excreted as a compound called urea through urine), but a 2023 study published in Cell Reports Medicine shows that’s not true. In fact, eating a bigger serving of protein in one meal can keep your body’s muscle-building process going for longer, without much being wasted. So, whether you spread it out or eat it all at once, your body will still effectively process and use that protein for muscle repair and growth.
Do you need to eat protein immediately after a workout?
You don’t need to chug a protein shake the second you finish your workout. While there’s been talk of an “anabolic window” (a short period right after training when your body builds muscle best), a 2018 study published in the Journal of Orthopaedic and Sports Physical Therapy shows it’s more flexible than once thought.
Your muscles stay ready to use protein for up to 24 hours after a workout, so there’s no rush. As long as you’re eating enough protein daily and resting plenty between workouts—you’re good to go, says Machowsky. So, hitting your daily protein goal is way more important than stressing over the exact timing post-workout.
Does protein source matter for building muscle?
Yes, the type of protein you eat absolutely does matter when it comes to building muscle.
Complete proteins—like those in meat, fish, dairy, eggs, and soy—have all the essential building blocks your body needs to grow muscle. Most plant-based proteins, like beans and grains, are incomplete because they’re missing some of those key building blocks. If you’re vegan or vegetarian and want to build muscle, you’ll need to aim to eat about 20 percent more total protein daily to ensure you’re getting all the essential amino acids, says Machowsky. For our 150-pound example, that comes out to at least 135 grams of protein daily.
When it comes to protein powder vs. whole foods, it depends on your lifestyle. Protein powders are super convenient for hitting your protein goals, especially on a high-protein diet, and they can support your goals when time or appetite is limited. But whole foods are packed with other important nutrients—like carbs, healthy fats, vitamins, and minerals—that help fuel muscle growth and overall health. Plus, whole foods often make it easier to get the extra calories needed for building muscle, says Machowsky.
What other lifestyle habits affect muscle growth?
Building muscle isn’t just about lifting weights and eating protein—sleep, recovery, and complete nutrition also play a big role, says Carpenter. Getting enough rest gives your body time to repair and grow stronger, while carbs, omega-3s, and other key nutrients may help fuel your workouts and recovery, according to a 2024 study published in the Journal of Human Kinetics.
On the flip side, drinking too much alcohol or not eating enough of the right nutrients can slow down your progress, no matter how hard you train, says Machowsky. And if you have a health condition, like kidney disease, it’s important to check in with your doctor or dietitian to make sure your plan works for you.
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