A variety of high-protein foods including salmon, chicken, beef, cheese, eggs, milk, seeds, and legumes arranged in front of a chalk drawing of a flexing arm.

How Much Protein to Gain Muscle: A Nutritionist’s Perspective

ByNini Maine

Wondering how much protein you really need to build muscle? This expert-backed guide breaks down the science of muscle growth, the ideal protein intake range (0.7–1.0 grams per pound of body weight), and how to optimize your meals for better results. Whether you’re just starting your fitness journey or refining your routine, this article will help you eat smarter, recover faster, and gain lean muscle more effectively.