How Much Protein to Build Muscle? The ISSN Guidelines
Protein is the nutrient most closely tied to building and keeping muscle — but the amount you actually need is often misunderstood. The International Society of Sports Nutrition (ISSN) position stand on protein and exercise lays out clear, evidence-based targets. Here is what it recommends.
How much protein per day
The numbers are specific:
- 1.4–2.0 g of protein per kg of body weight per day is sufficient for most exercising people to build and maintain muscle. For a 70 kg person that is roughly 98–140 g per day.
- During a calorie deficit (cutting/fat loss), higher intakes of 2.3–3.1 g/kg/day help protect lean muscle while you lose fat.
- Going far above these ranges has not been shown to add extra muscle in healthy people.
How much per meal, and when
Total daily protein matters most, but distribution helps:
- Aim for about 0.25 g/kg per meal, or an absolute dose of 20–40 g of high-quality protein, to maximally stimulate muscle protein synthesis.
- Spread intake across the day — roughly every 3–4 hours across 3–4 meals — rather than loading it all at once.
- The "anabolic window" is wider than once thought: getting enough protein across the whole day matters more than the exact minute after training.
Quality and sources
High-quality proteins rich in essential amino acids — especially leucine — drive the response most effectively. Whole-food sources (eggs, dairy, lean meat, fish, soy, legumes) should form the base; protein powders such as whey or plant blends are a convenient way to hit your target when whole food is impractical.
Helpful products
- Whey protein powder — a fast-digesting, high-quality option to help reach your daily target.
- Plant-based protein blend — a solid choice for those avoiding dairy.
This article summarises general scientific evidence and is not personal medical or dietary advice. If you have kidney disease or another health condition, talk to a qualified health professional before increasing your protein intake.
Source: Jäger R et al., International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017.
Source: Journal of the International Society of Sports Nutrition
