Protein & Nutrition Blog – Marmels
Protein & Nutrition Blog – Marmels
How Much Protein Do You Actually Need to Build Muscle?
by Mo Mandegar, PhD
on Aug 04 2026
You can train hard and still stall if you are under-eating protein. For building muscle, research keeps landing on about 1.6 grams per kilogram of body weight a day, roughly double the Recommended Dietary Allowance (RDA) and around 112 grams for a 155-pound adult. Here is what the number means and how to hit it across a normal day.
