Imagine this: you’re already going to the gym regularly, training with weights, and progressively getting stronger and better at performing the exercises. At one point, however, you look around and realize that you’re bogged down in numbers – reps, weights, macros… How many reps did I do last time? And now, did I count the barbell in the total weight? Did I hit my protein today? Wait a minute, let me count.

The process of gaining muscle mass turns out to be not only lifting weights, but also a lot of 4th grade math. We admit, even we’ve felt confused, so we’re here to help you understand how this much-dreamed-of MUSCLE actually comes about.

Muscle growth doesn’t just happen in the gym. If we want our bodies to be a well-oiled machine, we need to give it the right fuel. But exactly how much protein should we be consuming?

Whether you’re new to the gym or looking to make progress, here’s everything you need to know about eating to gain muscle mass. It’s easier than you think!

How does muscle growth actually work?

Think of building muscle like renovating a house. Weight training breaks down muscle tissue—much like tearing down walls to make room for improvements. This “damage” triggers the repair process. Protein, in turn, is like the tools and materials your body needs to rebuild and strengthen those muscles.

To achieve muscle hypertrophy, your body needs to create more muscle protein than it breaks down. Consuming enough protein is one way to do this. According to experts, with the right balance between training and diet, you can gain between 100 and 450 grams of muscle per week.

However, the rate of muscle growth varies depending on your training experience and genetic factors. Beginners to strength training will see a faster rate of both strength and muscle mass gains in the first few months. Over time, this rate slows down as training experience increases.

Here’s the catch: consuming large amounts of protein without the necessary effort (i.e., lifting weights) won’t build muscle—just like having tools but not starting a construction project. And lifting weights without enough protein is like trying to build something without the necessary materials.

You need both to see results.

Exactly how much protein should you consume to maximize muscle growth?

According to the Academy of Nutrition and Dietetics, the average adult should consume at least 0.77 grams per kilogram of body weight per day to maintain existing muscle mass and promote overall health. For example, if you weigh 175 pounds, that means at least 14.5 grams of protein per day.

However, building muscle mass requires significantly more protein than what is needed to maintain existing muscle mass. To gain 1 pound of new muscle mass, most people need to consume about 2/2.2 grams of protein per kilogram of body weight per day, combined with regular strength training.

Example: For a 175-pound person, that means about 400-450 grams of protein per day to maximize muscle growth potential.

But meeting your protein goals is only part of the equation. Calories are also essential for building muscle. Think of them as the energy that fuels your workouts and recovery. Without enough overall food, your body can use protein as a source of energy instead of building muscle. This is why extreme restrictive diets don’t work well for people trying to gain muscle.

According to a 2019 study, most people need a slight calorie surplus—about 350 to 500 extra calories per day—to support muscle growth while minimizing fat gain. If you’re extremely active or already have a significant amount of muscle mass, you may need even more protein and calories. Protein shakes and steaks should become your best friends.

How long will it take to see results?

The average beginner who follows these habits—strength training at least three times a week, consuming 2-2.2 grams of protein per kilogram of body weight, and maintaining a proper calorie surplus—can expect to build 0.45 kg of muscle in one to two months.

Aim to consume about 2.2 grams of protein per kilogram of your body weight per day, combined with a 5 to 7% calorie surplus and regular strength training. If you don’t see progress after a few weeks, try increasing your protein or calorie intake a little. Listen to your body and adjust your intake if necessary. We believe in you, you’ll do it!

Does the source of protein matter when it comes to building muscle?

Yes, the type of protein you eat matters a lot when it comes to building muscle.

Have you heard of complete and incomplete proteins?

Complete proteins are those found in meat, fish, dairy, eggs, and soy. They contain all the essential building blocks your body needs to build muscle. Most plant-based proteins, such as those found in legumes and grains, are incomplete because they lack some of these key ingredients. If you’re vegan or vegetarian and want to build muscle, you’ll want to aim to eat about 20% more total protein per day to make sure you’re getting all the essential amino acids. For our 175-pound example, that means at least 6.5 ounces of protein per day.

When it comes to protein powders versus whole foods, it really depends on your lifestyle. Protein powders are incredibly convenient for reaching your protein goals, especially when your time or appetite is limited. However, whole foods are also packed with other important nutrients—like carbs, healthy fats, vitamins, and minerals—that support muscle growth and overall health. Plus, whole foods often make it easier to get the extra calories you need to build muscle.

Should you eat protein right after a workout?

You don’t need to drink a protein shake right after a workout. Your muscles are ready to absorb protein for up to 24 hours after a workout, so there’s no need to rush. In general, if you eat enough protein throughout the day and get enough rest between workouts, you’re fine. Hitting your daily protein goal is much more important than worrying about the exact time you take it.

Should you spread out your protein or eat it all at once?

You don’t need to spread out your protein over hours or meals – your body can handle a large amount in one meal. However, reaching your protein goals is usually easier when you spread it out throughout the day.

What other lifestyle habits affect muscle growth?

Building muscle isn’t just about lifting weights and eating protein. Sleep, recovery, and a balanced diet also play a role. Getting enough rest gives your body time to recover and get stronger, while carbs, omega-3 fatty acids, and other key nutrients can help fuel your workouts and recovery.

On the other hand, consuming too much alcohol or not eating enough of the right nutrients can slow your progress, no matter how hard you train. And if you have a health condition, like kidney disease, it’s important to consult your doctor or dietitian to make sure your plan is right for you.

Building muscle mass requires a lot of effort, hard training, and a pinch of math. Stick to your plan, give it your all, and you’ll soon see results, both in your strength and your appearance.