Protein Calculator
Enter your body weight and pick your goal — this calculator returns the daily protein target in grams that the research supports for building muscle and gaining lean weight, plus a simple way to spread it across the day.
Your daily protein target
Protein supplies 4 calories per gram. Spreading it across 3–5 meals of 20–40 g each maximizes muscle protein synthesis, according to the International Society of Sports Nutrition.
How much protein do you need to gain weight?
To build muscle while gaining weight, most evidence points to roughly 0.7 to 1 gram of protein per pound of body weight per day (about 1.6–2.2 g per kilogram). The International Society of Sports Nutrition and a large body of research find that intakes in this range maximize muscle protein synthesis when paired with resistance training and a calorie surplus. Going much higher rarely adds extra muscle — the surplus and the training do the heavy lifting. This calculator defaults to 1 g/lb for muscle gain, which is a safe, effective target for healthy people who lift.
Why protein matters for weight gain
Gaining weight is about a calorie surplus, but the quality of that weight depends on protein. Eat enough protein and train, and more of the gain is muscle; skimp on protein and a larger share becomes fat. Protein also blunts appetite slightly, which is why very-high-protein diets can make eating a big surplus harder — so this tool keeps protein at an effective level and leaves room for the carbs and fats that fuel a surplus.
Protein targets at a glance
| Goal | Per pound | Per kg |
|---|---|---|
| General health | 0.5–0.7 g | 1.2–1.6 g |
| Lean weight gain | 0.8 g | 1.8 g |
| Build muscle / bulk | 1.0 g | 2.2 g |
Easy ways to hit your number
If chewing enough protein is hard, liquid calories help. A homemade shake with milk, oats, peanut butter, and a scoop of protein powder can add 30–50 g of protein and hundreds of calories in one glass — see our homemade weight gain shakes. For convenience, a quality whey or plant protein and a mass gainer can close the gap.
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As an Amazon Associate we earn from qualifying purchases. Options to discuss with your doctor or dietitian, not medical advice.
Sources: ISSN — Protein and Exercise Position Stand · Academy of Nutrition and Dietetics · NIH / NIDDK Weight Management · Morton et al., systematic review (PubMed) · Mayo Clinic.
Frequently asked questions
- How much protein per day to build muscle?
- Most research supports about 0.7–1 gram of protein per pound of body weight (1.6–2.2 g/kg) per day for building muscle alongside resistance training and a calorie surplus. Intakes above that rarely add more muscle.
- Is 1 gram of protein per pound too much?
- For healthy adults who train, 1 g per pound is a safe, effective target and a common recommendation. People with kidney disease should follow a doctor's guidance, which is often lower.
- Can I eat too much protein?
- Very high intakes (well above 1 g/lb) are generally safe for healthy people but offer no extra muscle benefit and can crowd out the carbs and fats you need to gain weight. They can also be hard on the appetite when you are trying to eat a surplus.
- How should I spread protein across the day?
- Aim for 3–5 servings of roughly 20–40 g each, including one within a couple of hours of training. Even distribution supports muscle protein synthesis better than one large dose.
- Do I need protein powder to hit my target?
- No. Whole foods like meat, eggs, dairy, fish, beans, and lentils can meet your needs. Powder is just a convenient way to close a gap — see our guide on gaining weight without protein powder.