PROTEIN PLANNING CAN be pretty confusing if you’re trying to build muscle. MH recently asked some of the leading protein experts how much should the average guy consume per day. But does this number change if you’re intentionally looking to bulk up?
The 2025-2030 Dietary Guidelines does give a range—1.2 to 1.6 grams of protein per kilogram of body weight. Again, it’s focused on the average American adult. If you’re a gym bro looking to gain weight, do you need to eat a little more protein? And by how much? We talked to a registered dietitian to get some exact numbers.
Why Protein Causes Weight Gain
Like carbohydrates, protein contains four calories per gram, explains registered dietitian Vandana Sheth. Fat contains nine calories per gram. Run a calorie surplus for long enough and you’ll gain weight. Stick to getting 20 to 30 percent of those calories from protein, which means increasing your protein intake along with your carbs and fat.
For muscle gain, you’ll want to prioritize protein, while increasing all three macronutrients, Sheth says. Generally, eating about 1 gram per pound of bodyweight will be enough to help you build muscle.
That said, it’s important to make every portion on your plate packed with protein. Protein can actually make you feel more satisfied than you would be if you got the same number of calories from carbs or fat. So, if you’re just increasing your protein consumption, you’ll probably get full more quickly, which can make it harder to eat more at a calorie surplus.
If your main goal is to gain muscle mass, you’ll need to pair that extra protein consumption with sufficient weight training, to force the muscles to adapt and grow. If you’re not sure how, check out our Definitive Guide to Building More Muscle.
Best Type of Protein for Weight Gain
“ONE OF THE best types of protein for muscle growth and weight gain is whey protein and whey protein isolates,” Sheth says. “Whey contains all the essential amino acids and has a high biological value,” meaning that your body is able to absorb and use all of the amino acids present, instead of letting some of them pass through your digestive system. Whey also digests quickly and goes down easily in a protein shake or smoothie, so it’s easy to consume enough. Here’s a few favorite whey protein powders.
Another solid option is getting protein from natural food sources. Protein from meat, poultry, and fish is also extremely bioavailable. This means the body absorbs it easily, and is good for muscle gain.
How To Tell If You’re Eating Too Much Protein
YES, YOU CAN have too much of a good thing—at least when it comes to protein.
“While there is no exact recommendation for what constitutes too much protein, most current research suggests keeping it to no more than 2 grams per kilogram of body weight,” Sheth says. There is some concern about excessive protein intake causing kidney damage, but this remains a contested topic.
The biggest worry about getting too much protein isn’t really about protein, but about the things you might be missing out on if you’re pounding whey shakes and steaks all day.
Specifically, eating a diet that’s very high in protein might mean you’re not getting enough fiber, a compound found in plants that helps digestion and is important for overall health. Without adequate fiber (about 38 grams per day for men), you might feel constipated, experience diarrhea—yes, fiber helps prevent both—or feel bloated throughout the day due to poor digestion.
Christine Byrne, MPH, RD, LDN, is a registered Dietitian and the owner of Christine Byrne Nutrition, a private practice serving clients in Raleigh, NC, and throughout the country. She takes a weight-inclusive approach to health, and takes a weight-inclusive approach to health. A Longtime Worked, She Has Worked as a Food Editor at BuzzFeed and Self, and Her Writing Has Worked in Presents of National Media Outlets, including Outside, HuffPost, EatingWell, Food Network, Glamour, Bon Appetit, Health, and more.
Cori Ritchey, C.S.C.S., is the fitness editor at Women’s Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.
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