How Much Protein Do You Need When Training Five Times a Week to Build Muscle?

If you’re hitting the gym five times a week and your main goal is to gain muscle, plays an important role in your diet. But up to this point, it may have been overemphasized or overvalued, often being repeated online that you should aim for the upper end of recommended protein intakes to reach the optimal level of muscle building.

The truth is more nuanced than you might think, so let’s take a quick look in this article at where the most well-known protein intake recommendations come from and how you can determine the right amount to guide you on your muscle-building journey.

How much protein do you need to build muscle with strength training?

Originally, from a study called A Systematic Review, Meta-Analysis and Meta-Regression of the Effect of Protein Supplementation on Resistance Training-Induced Gains in Muscle Mass and Strength in Healthy Adults by Morton et al., it was concluded that protein intakes greater than ~1.6 g/kg/day (~0.73 g/lb/day) do not further contribute to resistance training–induced gains in fat-free mass. 

However, since positive effects were also observed up to 2.2 g/kg/day (~1.0 g/lb/day), the authors noted that it may be prudent to recommend ~2.2 g protein/kg/day (~1.0 g/lb/day) for those seeking to maximize resistance training–induced gains in fat-free mass.

Thus, the recommended consumption range of 1.6 to 2.2 grams of protein per kilogram of body weight (0.73 to 1.0 g/lb/day) was established.

Later, in 2022, a study by Nunes et al. reached similar conclusions, though it was more evident that the positive effects of protein intake on muscle and lean mass during resistance or strength training tended to reach their peak around 1.6 g/kg/day (~0.73 g/lb/day).

Interestingly, in 2025, researcher James Steele announced a reanalysis of the same dataset used by Nunes, applying a different model to infer more precise results. He went on to reveal that beyond the Recommended Dietary Allowance (RDA) for protein, which stands at 0.8 g/kg/day (~0.36 g/lb/day), consuming more protein doesn’t seem to significantly impact muscle or fat-free mass.

So, what can we conclude from these studies, considering that one of them is still ongoing?

What’s the optimal protein intake for muscle growth?

Taking all previous information into account, it’s still reasonable to aim for 1.6 g/kg/day (~0.73 g/lb/day), as there’s enough current evidence to support it as the “sweet spot” for maximizing muscle protein synthesis. However, keep in mind that research is now trending toward expanding the lower end of the recommended range — at least above the RDA — and typically between 1.2 g/kg (~0.54 g/lb) and 1.6 g/kg (~0.73 g/lb) per day.

So, which number should you pick? It depends. If you train five times a week, you’ll maximize muscle growth first by ensuring your training volume and intensity are sustainable for your lifestyle. Adequate sleep, good stress management, and enough vitamins and minerals also play an important role. And yes, you’ll likely benefit from aiming near the upper end of that range (1.6 g/kg or ~0.73 g/lb), especially if your workouts are intense. But having days when you drop below that and still stay within the 1.2–1.6 g/kg (0.54–0.73 g/lb) range won’t hinder your progress in any meaningful way.

How to calculate your daily protein needs

Here’s a simple way to estimate how much protein you need:

• Step 1: Know your weight.
  Example: 80 kg (≈176 lb).
• Step 2: Multiply by your protein target.
  • Lower range: 1.2 g/kg (~0.54 g/lb): 80 x 1.2  = 96 g protein/day
  • Sweet spot: 1.6 g/kg (~0.73 g/lb): 80 × 1.6 = 128 g protein/day

That means if you weigh 80 kg and train strength five days a week, a goal of around 96–128 g of protein per day is a solid target for muscle gain.

Should you split your protein intake throughout the day?

Yes. Studies show that spreading your protein evenly across the day helps your body use it more efficiently for muscle growth.

For example, someone weighing 80 kg and eating around 128 g of protein per day could aim for about 25–32 g of protein per meal, spread across 4–5 meals.

Good times to include protein:

• Breakfast
• Lunch
• Dinner
• Post-workout snack or shake (although there’s no such thing as an “anabolic window” after training)

What are the best protein sources for strength athletes?

Go for high-quality protein sources that provide all essential amino acids, such as:

• Lean meats (chicken, turkey, beef)
• Fish and seafood
• Eggs and dairy (Greek yogurt, cottage cheese, whey protein)
• Plant-based options (tofu, tempeh, lentils, soy protein, quinoa)

Combining animal and plant proteins can help you meet your target while keeping your diet balanced and enjoyable.

Do you need more protein if you’re in a calorie deficit?

If you’re cutting calories while trying to maintain muscle, slightly increasing your protein intake can help. Going up to 1.8–2.0 g/kg/day (0.82–0.91 g/lb/day) may preserve muscle mass and aid recovery when you’re not eating enough calories.

Key takeaways

• For strength training 5x/week, aim for 1.6 g of protein per kg of body weight daily (~0.73 g/lb). Current research trends suggest you can still see benefits as long as you meet the RDA (0.8 g/kg or ~0.36 g/lb), while the current optimal range sits between 1.2–1.6 g/kg (0.54–0.73 g/lb).
• Spread your intake across 4–5 meals to maximize muscle protein synthesis.
• Choose high-quality protein sources and maintain a small calorie surplus if your goal is to gain muscle.

Track your protein with Fitia

Knowing your numbers is one thing, hitting them consistently is another. Fitia helps you track your daily protein with a verified food database and advanced AI tools like photo, voice, or free-text logging. Its 24/7 AI Nutrition Coach also analyzes how your food choices support muscle growth, showing you exactly where to adjust.

If you’re training hard and want to make every meal count, Fitia makes it easy to stay on track without doing the math yourself. Download Fitia today for free and start optimizing your nutrition.