MariposasHow Much Protein Do You Need to Build Muscle?
By Zachary, builder of Mariposas · Reviewed against published exercise-science sources (references)
· Last updated June 2026
Protein is the macronutrient that matters most for building and keeping muscle. Here’s how much you actually need, no bro-science.
The evidence-based target
For building muscle, research supports roughly 1.6-2.2 grams of protein per kilogram of body weight per day (about 0.7-1.0 g per pound). When cutting calories, the higher end helps protect muscle.
Sources: Jäger R et al
Spread it across the day
Aim for a solid dose of protein at each meal rather than cramming it all into one. Even distribution supports muscle repair throughout the day.
Get your number
Use our protein calculator to turn your weight and goal into a daily gram target, then build meals around it.
⚕️ General fitness information only, not professional, medical, or nutritional advice. We are not doctors or dietitians. Talk to a qualified professional before starting a new exercise or nutrition program, especially if you have an injury or health condition.
Track your training, fuel your gains Log workouts in Mariposas as you dial in nutrition