Sports Physiologist Says This Is How Much Protein You Need Per Day To Build Muscle

When it comes to building muscle, protein is the most talked-about macronutrient. It is the primary macronutrient that is responsible for repairing and building muscle tissue after resistance training. Yet one of the most common questions that is still asked in the fitness industry is — How much protein do you actually need for maximum muscle growth?

In a recent YouTube Reel of a podcast between Dr. Mikhail Varshavski and Dr. Mike Israetel on the channel “Doctor Mike” — Dr. Mike Israetel shared his evidence-based perspective that — How much protein you need for muscle building – Its answer depends partly on an individual’s training experience and physique goals.

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According to Dr. Israetel — beginners are often in the best position to gain muscle because at this stage their bodies are highly responsive to resistance training and diet. During this phase — muscle protein synthesis, the process which is responsible for building new muscle tissue, tends to be elevated, making it easier to see results even without a perfectly planned diet.

“At the beginning, it’s very easy for you to grow,” he explains — noting that novice lifters can often build muscle very efficiently, because their bodies respond very efficiently to training and available nutrients for growth and recovery.

However, as training experience increases, nutrition also becomes increasingly important. For individuals who are looking to maximize muscle growth, Dr. Israetel recommends — consuming approximately 0.7 to 1 gram of protein per pound of body weight per day.

Therefore, in practical terms, a person who weighs 150 pounds would aim for roughly 105 to 150 grams of protein daily, with the higher protein range often used by those prioritizing muscle gain, intense training, and fast recovery.

Protein requirements can also change depending on your goals. For example — if you currently weigh 140 pounds, but are actively trying to increase your body weight and muscle mass, your protein intake may need to rise over time as your physique develops.

Similarly, during a fat-loss phase, maintaining a higher protein intake becomes equally important for preserving lean muscle while reducing calories from diet.

This is because protein serves a dual purpose. Not only does it provide essential amino acids that are needed to build new muscle tissue, but it also helps to reduce muscle breakdown, making protein a key nutrient during both bulking and cutting phases.

While hitting your daily protein target is important — experts generally agree that resistance training remains the primary stimulus for muscle growth, as protein works best alongside a structured strength-training program, adequate sleep, and overall calorie intake to support long-term gains.

For most healthy adults focused on muscle building, aiming for approximately 0.7 to 1 gram of protein per pound of body weight each day is an established benchmark that is supported by many sports nutrition studies and backed by experts such as Dr. Mike Israetel.

The Bottom Line

If your goal is to build muscle, protein should be the number one priority in your diet plan. Not only do you have to eat quality proteins, but you also have to include calculated measurements of protein according to your personal body needs. Therefore, with consistent diet plan and progressive strength training — you can create conditions that your body needs to grow stronger and add lean muscle over time.

Editor’s Note: This content is for informational and educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult your physician or a qualified personal trainer before starting any workout or nutrition program.