To build muscle, aim for roughly 1.6–2.2g of protein per kg of body weight per day — spread across your meals and paired with resistance training. More than that doesn't build extra muscle; less leaves gains on the table. Here's the practical version.
The number
For an 80kg person, 1.6–2.2g/kg is about 130–175g of protein a day. Most people trying to build muscle land well under this, usually because breakfast and snacks are low in protein. See the general guidance in how much protein per day.
Spread it across the day
Your body can only use so much protein for muscle in one sitting, so 20–40g per meal across 3–4 meals beats one giant dinner. An easy win is a protein-forward breakfast — see high-protein breakfast ideas.
Protein needs the training signal
Protein is the raw material; resistance training is the signal that tells your body to build. Without lifting, extra protein won't become muscle — it's the two together that work.
Best protein sources
Chicken, fish, eggs, dairy, Greek yoghurt, lean meat, tofu, beans and a whey or plant shake to top up. More in high-protein foods for weight loss and high-protein snacks.
The easiest way to hit it
The hard part isn't knowing the number — it's noticing when you're short. Tracking protein removes the guesswork: if you can see you're 50g behind by mid-afternoon, you can fix it before bed.
Hit your protein, every day
forme sets your protein target from your goal and tracks every gram as you scan and log — so building muscle is just hitting a number you can actually see.
The bottom line
Aim for 1.6–2.2g of protein per kg a day, spread across meals, with regular resistance training. Hit that consistently and the muscle follows. This is general information, not medical or dietary advice.