{"id":2898,"date":"2026-08-08T09:15:00","date_gmt":"2026-08-08T09:15:00","guid":{"rendered":"https:\/\/fitnessextremeinternational.com\/in\/mumbai\/blog\/how-much-protein-do-you-actually-need-to-build-muscle\/"},"modified":"2026-08-31T11:17:41","modified_gmt":"2026-08-31T11:17:41","slug":"how-much-protein-do-you-actually-need-to-build-muscle","status":"publish","type":"post","link":"https:\/\/fitnessextremeinternational.com\/in\/mumbai\/blog\/how-much-protein-do-you-actually-need-to-build-muscle\/","title":{"rendered":"How Much Protein Do You Actually Need to Build Muscle"},"content":{"rendered":"\n

TL;DR:<\/strong> Most people trying to build muscle are simply not eating enough protein. The useful range for most active adults is roughly 1.6 to 2.2 grams of protein per kilogram of bodyweight, spread across three to four meals a day. Training provides the stimulus, but protein is what actually rebuilds the muscle fibre afterward. A structured plan from a personal trainer in Andheri West can turn this general guidance into a target that fits your body, your training and your schedule.<\/p>\n\n\n\n

Why Protein Gets Confusing So Fast<\/h2>\n\n\n\n

Every fitness page, supplement label and gym conversation seems to have a different protein number attached to it. Some sources say double your bodyweight in grams, others say a flat 100 grams a day is enough for anyone, and neither is particularly useful without context. The confusion usually comes from mixing up numbers meant for elite bodybuilders with numbers that apply to someone training three or four times a week at a gym in Andheri West Mumbai while holding down a full time job.<\/p>\n\n\n\n

The truth is simpler than most of the noise around it. Protein needs scale with bodyweight and training volume, not with how intense a supplement advertisement sounds.<\/p>\n\n\n\n

The Actual Range That Matters<\/h2>\n\n\n\n

For most people strength training regularly with the goal of building muscle, research consistently points to somewhere between 1.6 and 2.2 grams of protein per kilogram of bodyweight per day. For a 70 kilogram adult, that works out to roughly 112 to 154 grams a day. Going higher than this range does not appear to add meaningful extra muscle for most people, it just adds cost and effort with little additional return.<\/p>\n\n\n\n