One of the most common questions our coaches get—especially from college-aged athletes, strength-focused athletes, vegetarians, and vegans—is:
“How much protein do I actually need to build muscle?”
Instead of giving you the usual “it depends” or “it’s all trial and error” answer, I’m going to give you the most practical answer I can.
The Universal Recommendation for Building Muscle
Aim for 1 gram of protein per pound of your target body weight.
And by “universal,” I mean it’s the recommendation you’ll hear from just about every personal trainer and strength coach.
Now, go do a quick calculation of how much protein you’re actually eating each day.
Chances are you’ll reach the same conclusion most people do:
“I’m not eating anywhere near that much. How could anyone eat that much protein?”
Well, as someone who regularly eats that much protein, let me share what has worked for me.
1. Start Seeing Protein
If that protein target feels huge, there’s a good chance protein isn’t the first thing you think about when planning meals.
And honestly, I get it.
Protein is usually lean and savory, while most of us naturally gravitate toward foods that are sweet, salty, or highly processed.
One simple shift that helped me was starting with the protein whenever I thought about a meal.
Instead of saying:
“I’m having pasta for dinner.”
Say:
“Chicken pesto pasta.”
“Steak with rice and red bell peppers.”
“Tofu stir-fry with vegetables and rice.”
Train yourself to identify the protein source first.
It’s similar to that game where you’re asked, “How many green things are in the room?” Once your attention is directed toward something, you suddenly notice it everywhere. Protein works the same way.
(Reply with “What’s the Game?” if you’ve never heard that one before.)
2. Start Measuring Protein
This doesn’t mean you need to immediately download MyFitnessPal and track every gram you eat.
(Although if you’re a data person, go for it—it can be incredibly effective.)
What I do mean is this:
Once you’re aware of the protein on your plate and building meals around it, start paying attention to how much is actually there.
A simple trick?
Your hand and your phone are always with you, and they stay the same size.
Compare protein portions to something familiar:
A serving of meat at many restaurants is about the size of your fist.
A palm-sized serving of meat is often around 20–30 grams of protein.
Larger portions may provide even more.
You don’t need perfect accuracy—just start building awareness.
Writing it down is ideal, but even a rough estimate is far better than guessing.
3. Observe and Adjust
This is where things get easy.
At this point:
You know roughly how much protein you’re eating.
You’re consistently training.
You’re tracking your results through regular check-ins.
When it’s time for a check-in, look at your Skeletal Muscle Mass (SMM) trends.
If your SMM is increasing:
Awesome. Keep doing what you’re doing.
If your SMM is staying the same or decreasing:
Time to bump up your protein intake and reassess at your next check-in.
Then repeat the process.
That’s it.
Measure. Observe. Adjust.
Repeat until you’re where you want to be.
One More Thing…
Protein alone doesn’t build muscle.
You still need to train.
Aim to strength train at least 3 times per week and continue challenging your muscles over time.
Otherwise, focusing only on protein would be like creating an amazing outline for an essay and never actually writing the essay.
Have a wonderful day, y’all, and I’ll see you in the gym!
Kidd Ellis
Vegvisir CrossFit