What to eat to build muscle: how much protein you need

Updated October 2026 · 7 min read

Food is half of building muscle, and two things matter most: enough protein and enough calories. Here is a simple calculation of your protein needs and foods to reach it without complication.

How much protein do you need?

A meta-analysis of training studies found that more protein improved muscle gains up to about 1.6 g per kg of body weight per day, and beyond that the gains did not increase. Some coaches use a practical range of 1.6 to 2.2 g. This applies to people who do resistance training regularly, not to sedentary people.

If you have kidney disease, ask your doctor before raising your protein.

Protein-rich foods

These are approximate and vary by type and preparation. When you buy meat or supplements, choose certified halal, and check supplement capsules for gelatin.

A sample day

• Breakfast: two eggs with bread and yogurt (about 25 g).
• Lunch: chicken breast or fish with rice and vegetables (about 35 g).
• Snack: Greek yogurt with dates and nuts (about 15 g).
• Dinner: lentils or meat with salad (about 25 to 30 g).

Spread protein over 3 to 4 meals so the total is easier to reach.

And calories?

You need enough calories to build muscle. A small surplus (about 250 to 300 kcal above your needs) is enough for a skinny beginner, while someone with extra body fat does not need a large surplus.

If you are skinny and want to gain weight

• Add a calorie-dense snack: dates, nuts, milk or laban.
• Add olive oil to your food.
• Drink some of your calories (milk with banana and oats).
• Do not skip meals, and train at least three times a week so the weight you gain is muscle and not only fat.

Frequently asked questions

Do I need protein powder?

No. It is an easy way to complete your amount, and you can reach it with food alone.

Is extra protein harmful?

In healthy people moderate amounts have not shown harm in studies, but people with kidney disease should ask their doctor.

When should I eat protein?

The total for the day is what matters. Spreading it over meals makes it easier to reach.

References

Research:

• A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
• Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis