How Much Protein Do You Need to Build Muscle?
Protein is one of the most talked-about nutrients among people looking to build muscle, lose weight, or improve their overall fitness. A recent Medical News Today article highlighted research suggesting that individuals seeking to increase muscle mass may benefit from consuming between 1.2 and 2.0 grams of protein per kilogram of body weight daily, particularly when combined with strength training. However, according to Dante Marconi, MD, FAAOS, an orthopaedic surgeon with Shore Physicians Group Orthopaedic Surgery and Sports Medicine, the ideal amount of protein depends on more than just the number on the scale.
“Generally, for muscle maintenance, I recommend about 0.75 grams of protein per kilogram of lean body mass each day,” says Dr. Marconi. “For individuals actively trying to build muscle, that number increases to about one gram of protein per kilogram of lean body mass.”
Lean body mass refers to your body weight minus body fat percentage, a distinction Dr. Marconi says is important to understand when determining protein needs. Rather than basing recommendations solely on total body weight, he advises using lean body mass to calculate protein intake, particularly for individuals carrying excess body fat.
While protein gets much of the attention, Dr. Marconi emphasizes that nutrition and exercise must work together to support muscle growth. “Without physical activity, especially strength training, you’re not going to maximize muscle development,” he says. Resistance training creates the stimulus for muscles to grow, while protein provides the building blocks needed for repair and recovery.
The importance of preserving muscle mass has become an even bigger topic with the growing popularity of GLP-1 weight loss medications. Although these medications can be highly effective for helping people lose weight, Dr. Marconi notes that some of that weight loss can come from muscle tissue if patients are not careful about maintaining adequate protein intake and exercise habits.
“When people lose weight rapidly, some of that weight loss comes from muscle,” he explains. “It’s crucial to maintain adequate protein intake and continue exercising to preserve muscle mass and support bone health.”
For those trying to meet their protein goals, Dr. Marconi recommends spreading protein intake throughout the day rather than consuming most of it in a single meal. Including protein with every meal can help support muscle maintenance while also improving satiety and reducing unhealthy snacking. He notes that a high-protein breakfast is often a particularly effective way to start the day.
Good sources of protein include lean meats, fish, eggs, dairy products, nuts, and protein-fortified foods. Protein supplements may also be useful for athletes and highly active individuals who struggle to meet their daily requirements through food alone.
Beyond helping people look and perform their best, maintaining muscle mass plays a critical role in long-term health. Strong muscles support balance, mobility, and independence, while helping reduce the risk of falls and fractures as people age.
“It’s much easier to build a foundation of muscle when you’re younger than it is to develop it later in life,” says Dr. Marconi. “Maintaining muscle strength throughout adulthood is one of the best investments you can make in your long-term health.”
Dr. Dante Marconi treats patients at Shore Physicians Group’s Orthopaedic Surgery & Sports Medicine Division offices located at 710 Centre Street, 2nd Floor in Somers Point, NJ, and at Shore Physicians Group Primary and Specialty office located at 4450 East Black Horse Pike, Mays Landing, NJ. To schedule an appointment with Dr. Marconi, call 609-365-6280.
