Step 7 The build · 6 min
Protein & building muscle
How muscle is actually built, how much protein you need, and why spreading it across the day matters.
Muscle is a running balance: it grows when synthesis outpaces breakdown. Protein and training tip that balance in your favour. Set your numbers below.
Bodyweight 75 kg
Drag to explore
Protein target 1.8 g/kg
1.6–2.2 g/kg covers most people who train; go higher in a deficit.
Meals per day
Spreading protein over 3–5 meals beats stacking it into 1–2.
Daily protein
135 g
about 34 g per meal across 4 meals
Per-meal sweet spot
~30 g (0.4 g/kg)
Past this, a single meal can't raise muscle protein synthesis further. Leucine triggers the response; the daily total is what dominates.
Muscle protein synthesis over a day
resting → meal-driven peaks
Meal 1
34g
fullMeal 2
34g
fullMeal 3
34g
fullMeal 4
34g
full