How much protein should I eat per day. I am 29, male, and work out 6 days a week. My goal is to gain muscle

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Ask Huberman Lab · Accepted Answer

For building muscle, aim for about 1 gram of protein per pound of body weight per day (about 2.2 grams per kilogram). For most people, that’s a practical target; protein needs and benefits can vary with goals and circumstances. - Broader range: A range of roughly 1.6–2.7 grams per kilogram per day is discussed, with 1.6 g/kg as a common target and potentially smaller additional benefits at higher intakes. - Protein quality: Choose protein sources that provide essential amino acids, including leucine. Plant-based sources can also meet needs, but may require a higher total protein intake and thoughtful choices. - Timing: You don’t need to fixate on a narrow post-workout window if your daily protein is sufficient. Getting quality protein in an early meal may be useful, but concentrating more protein later in the day is not inherently a problem for the general population.

How much protein should I eat per day. I am 29, male, and work out 6 days a week. My goal is to gain muscle

Daily Protein Target For Muscle Building

Protein Intake And Timing

Protein Intake Range And Benefits

Protein Targets In Different Units

Protein Quality And Amino Acids

Planning Plant Based Protein

Daily Intake Matters More Than Timing

Protein Later In The Day