How much protein to consume per kg bodyweight for muscle mass

For optimal muscle mass gain, a general recommendation is to consume 1 gram of protein per pound of body weight. This guideline is supported by prominent experts on the Huberman Lab podcast, where both Andrew Huberman and Dr. Layne Norton emphasize that this amount is beneficial not only for muscle growth but also for overall muscle quality and health, especially as aging affects protein metabolism 1.

Here are some key points regarding protein intake for muscle maintenance and growth:

1. Amount: Aim for 1 gram of protein per pound of lean body mass or your target body weight. For example, if you weigh 180 pounds and want to maintain that weight, target 180 grams of protein per day.
2. Quality: Focus on high-quality protein sources that are rich in essential amino acids, particularly leucine, which is vital for muscle protein synthesis.
3. Distribution: Incorporate protein into each meal, striving for 30 to 50 grams per meal, to maximize protein synthesis throughout the day 2.
4. Age Considerations: Older individuals may require more protein to stimulate muscle growth due to decreased efficiency in muscle protein synthesis as they age. It's often recommended that they consume 40 to 50 grams of protein per meal to ensure adequate stimulation of muscle repair and growth 3.
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     1

     Protein and Muscle Health

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     2

     Protein Needs Aging

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     3

     Muscle and Aging

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In summary, a protein intake of about 1 gram per pound of body weight is a good starting point for promoting muscle mass effectively.