Nutrition · 3 min read
Protein Targets for Muscle Growth (And Why Most Tables Are Wrong)
How much protein you actually need to build muscle - by bodyweight, by goal, and by training intensity.
Published May 26, 2026
You probably don't need 1.5g per pound. You probably do need 0.8.
The internet over-prescribes protein. The actual evidence-based range is narrower and more achievable.
The work, step by step
- Bulking: 0.8g per pound bodyweight. For a 180lb male, that's 144g/day. Achievable across 3–4 meals.
- Cutting: 1.0g per pound bodyweight. Slightly higher to preserve muscle on a deficit. 180g/day for a 180lb male.
- Sources: spread across the day. 40g per meal × 4 meals beats one 160g shake. Muscle protein synthesis is per-meal, not per-day.
- Whey post-workout helps marginally. 20–30g of whey within an hour of training adds maybe 1–2% to total daily MPS. Not magic, not nothing.
- Don't go above 1.2g per pound. Above that, returns vanish. Save the calories for carbs and fats that fuel training.
Common pitfalls
- Eating one 100g protein meal and skipping the rest.
- Counting on shakes for the bulk of intake.
- Going crazy-high (2g+) and crowding out other macros.
How Muscle Editor fits in
Muscle Editor doesn't track nutrition - but pair it with a macro tracker. The goal photo is your destination; protein is the fuel.
Frequently asked questions
Is plant protein enough?
Yes, with variety. Tofu, lentils, soy, seitan, and a vegan whey blend cover the bases.
Can I get all my protein from food, no shakes?
Yes - it's harder logistically but absolutely possible.
Does timing matter?
Marginally. Total daily intake matters most.
Filed under Nutrition. Tagged: protein, nutrition, muscle.