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How Much Protein Intake Do You Need For Muscle Growth

We know you love your protein, but are you getting enough?

There are few nutrients as important as protein, so it is pivotal that you get enough in your system, especially if you want your muscles to grow.

So how much do you need?

The Dietary Reference Intake (DRI) recommends you consume 0.8 grams of protein per 1kg of body weight. For example, an 80kg person about 65 grams per day. However, if you're looking to build some serious gains, it is recommended to consume roughly between 1.6 to 2.4 grams per 1kg of body weight.

Disclaimer: This amount will vary depending on how often you work out, your age, muscle mass, physique goals, and overall health (Gunnars, K. 2020).

Make sure you’re consuming enough protein in your diet. Otherwise, your body tends to break down your muscle to provide the rest of your body with amino acids that it needs to support your bodily functions (DeSoto, L. 2022).

What Is Protein, And Why Is It Important For Muscle Growth

You know what protein is. Protein is that tasty powder that you toss in your shaker after a diabolical leg session at the gym. But what is it?

Protein is one of the 3 macronutrients that make up your diet and is made up of amino acids that are attached together in long chains. Where amino acids are considered the building blocks of protein, proteins are considered the building blocks of life. There are 20 different amino acids, and the sequence they are arranged in can determine the role of that particular protein
(Lawler, M. 2022).

If you’re trying to grow those muscles, protein is fundamental.

As the building block of your muscles, consuming appropriate amounts of protein can help you maintain muscle mass while promoting growth when you train. For strength training specifically, you need to ensure you’re getting an adequate protein intake for muscle growth (Gunnars, K. 2019).

Enjoy your protein, but make sure you don’t overdo it. Consuming too much protein can impact your muscle growth negatively by limiting your intake of other essential macros. Macros like carbohydrates and healthy fats can support your training and weight gain, so it is crucial to find the right balance and get enough of each to support your individual needs (Satrazemis, E. 2020).

How To Calculate Your Daily Protein Intake For Muscle Growth

If you want to track your protein intake for muscle growth, there are plenty of options. Let's run through them:

1. Weigh out your food
You can weigh your food on a food scale and use online nutritional databases to calculate the amount of protein in each food item. This can seem like a lot of work, but after a short period, you will be able to recognise approximate amounts just by looking at them.

2. Protein-tracking apps
Plenty of protein-tracking apps on the market can help you estimate how much protein you are consuming. Many of these apps also include estimates of how much protein any given food may have and can offer a journal to record your protein intake (English, N. 2022).

3. Use an online calculator tool
This won’t actually measure the protein that you are consuming. Still, a protein intake calculator like Examine can provide an estimate of how much protein you should be consuming each day. This may help you determine what to include or exclude when tracking the protein quantity in the food you’re consuming.

Where Can I Get My Protein Intake From

If you need to boost your protein intake for muscle growth, there are plenty of nutritious options that you can incorporate into your everyday diet to increase your protein intake (Fischer, M. 2020). Try these:

  • Eggs 
  • Greek yoghurt
  • Nuts (e.g. almonds, pistachios)
  • Seeds (e.g. pumpkin)
  • Milk
  • Salmon
  • Chicken
  • Tuna
  • Lean meats (e.g. lean beef)
  • Oats
  • Lentils
  • Veggies (e.g. broccoli, brussels sprouts)

You can also mix your favourite protein powder with a smoothie or a shake. Liquids are easier to digest, convenient to take on the go, and your body can absorb and use the protein much faster. A fast-absorbing protein like Evolve WPI can accelerate the absorption rate even further, allowing you to experience the benefits even sooner.


The Outcome

If you’re not getting a high enough protein intake, you won’t be able to hit your desired muscle growth goals. Without a healthy amount of protein content in your diet, you won’t be able to maintain muscle or build any more muscle. Don’t let your performance go to waste - take protein.

Don’t worry; you can get the best protein powders right here.

Want to know more? Chat with one of our friendly team members at Evolve Nutrition today for all your protein queries.



Gunnars, K. 2020, ‘Protein Intake - How Much Protein Should You Eat per Day?’ Healthline, accessed 15 November 2022,

DeSoto, L. 2022, ‘How much protein do you need to build muscle?’ Medical News Today, accessed 15 November 2022,

Lawler, M. 2022, ‘What Is Protein? A Complete Scientific Guide’ Everyday Health, accessed 15 November 2022,

Gunnars, L. 2019, ‘10 Science-Backed Reasons to Eat More Protein’, Healthline, accessed 15 November 2022,

Satrazemis, E. 2020, ‘How Much Protein Do I need to Build Muscle?’ Trifecta, accessed 15 November 2022,

English, N. 2022, ‘The Best Protein Intake Calculator For Muscle Gain and Fat Loss’, BarBend, accessed 15 November 2022,

Fischer, M. 2020, ‘How much protein to build muscle? Ask an RD’ Gainful, accessed 15 November 2022,

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