How Much Protein Do You Need Per Day to Build Muscle?
Short answer: for people who train regularly, the International Society of Sports Nutrition (ISSN) says 1.4 to 2.0 grams of protein per kg of body weight per day is enough for most people to support muscle gain and recovery. A person weighing 70 kg would aim for roughly 98 to 140 g a day.
How to calculate your number
Multiply your body weight in kg by 1.4 to 2.0. Start at the lower end if you are new to training and move up only if you struggle to recover or your diet is low in protein. Needs differ with age, health and training, so check with a doctor or dietitian if you have a kidney condition or any medical concern.
Food first
Dal, paneer, curd, milk, eggs, chicken, fish, soya and sprouts all add up. Spread protein across 3 to 5 meals rather than one big meal.
Where whey protein fits
Whey protein is a convenient way to cover a gap when food falls short. It does not replace meals. A scoop in water or milk after training or between meals is a common way to use it, as per the directions on the label.
Which Dear Muscles whey should you choose?
- Performance Whey Protein for an everyday, budget-friendly option.
- Dear Whey Protein for easy mixing and a smooth taste.
- Pure Isolate Whey Protein for a lean, high-protein option with 26 g protein.
Browse the full whey protein collection, and you can check your pack with our authenticity check.
FAQ
Is more protein always better?
No. Beyond your daily need there is little extra benefit, so build your plan around the range above and a balanced diet.
Can I get enough protein from vegetarian food?
Yes, with dal, paneer, curd, milk and soya, though it takes planning. A supplement can help fill the gap.
Source: ISSN Position Stand: protein and exercise. This article is general information, not medical advice.