How much protein to build muscle — the actual evidence-based number

1.6 to 2.2 g/kg of bodyweight is the evidence-based protein range for muscle growth. Above that, returns are tiny.

What the meta-analyses show

A large meta-analysis of resistance-training studies found that gains in fat-free mass did not increase much beyond an estimated average intake around 1.6 g/kg/day, while the confidence interval shows meaningful individual uncertainty.

Distribution matters

Spreading protein across several meals is a practical way to distribute daily intake, but total daily protein and overall diet remain the primary planning variables.

Higher when cutting

During an energy deficit, protein needs can be higher for some resistance-trained people. The useful amount depends on leanness, deficit size, training and individual tolerance.

How AJYX sets protein

Use the AJYX protein calculator as an estimate, then interpret the result in the context of body size, goal, diet and training. AJYX nutrition guidance is not a prescribed medical diet.