If you’re trying to build more muscle, figuring out the right amount of protein to eat each day is essential. The good news? It might be simpler than you think.
Nutrition researcher Alan Aragon shared practical advice on the Huberman Lab podcast about how much protein people actually need. His guidance is based on body weight and is aimed at helping people grow muscle more effectively.
Aragon says the key is to look at how much you weigh. Your protein needs can be measured by simple math. For each meal, the ideal amount is about 0.2 to 0.25 grams of protein per pound of body weight.
“That is what appears to max out muscle protein synthesis,” Aragon explains. “So about a quarter of your body weight in pounds.”
For example, if someone weighs 180 pounds, they should aim to eat 36 to 45 grams of protein per meal to fully support muscle growth.
When it comes to your total daily intake, Aragon recommends 0.7 to 1 gram of protein per pound of body weight. That same 180-pound person would need around 126 to 180 grams of protein per day.
What about meal timing? According to Aragon, it doesn’t matter much. The total amount you eat over the day is what counts most.
“The way I like to put it is: total daily protein is the cake,” he says. “The specific timing of protein around your workout—that’s the icing on the cake, and it’s a very thin layer of icing.”
In short, if you’re serious about building muscle, focus on your daily protein goal based on your weight. Then spread that amount throughout your meals. The timing is less important than getting enough overall.
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