How much amino acids per day to build muscle?
Short version: most lifters do best at ~1.2–1.6 g of protein per kg bodyweight per day. With very hard training or cutting phases, up to ~2.0 g/kg/day can be useful. Distribute protein across meals and make sure each feeding hits a solid leucine/EAA “trigger” to maximize muscle protein synthesis (MPS).
1) Daily intake targets
• RDA (minimum, not muscle-building): 0.8 g/kg/day.
• Hypertrophy range (most adults): 1.2–1.6 g/kg/day.
• Heavy training/energy deficits/older adults: consider up to ~2.0 g/kg/day. Morton 2018, Br J Sports Med; PROT-AGE 2013.
Example
180 lb (81.6 kg) athlete → ~98–131 g/day at 1.2–1.6 g/kg; up to ~163 g/day at 2.0 g/kg during intense phases.
2) Per-meal distribution & the “leucine trigger”
MPS responds to both total daily protein and the quality/size of each dose. Practical target: ~0.3–0.4 g/kg/meal (e.g., 25–40 g per feeding for most), delivering roughly 2–3 g leucine and a full EAA profile. Schoenfeld & Aragon 2018; Witard 2016.
3) Timing: total > timing (but post-exercise still convenient)
When total daily protein is matched, precise timing adds little. That said, a protein/EAA feeding in the hours after training is practical and supports recovery. Schoenfeld et al. 2013; Tipton 2001.
4) EAA vs BCAA
EAAs (all nine) robustly stimulate MPS; high-quality complete proteins do the same. BCAAs alone (even 4 g) are not sufficient to maximize MPS without the other essential amino acids. If you supplement, choose a complete EAA blend or complete protein. Wolfe 2017; Volpi 1999.
5) Older lifters
Aging muscle becomes less sensitive to amino acids (“anabolic resistance”), so older adults often benefit from the upper end of the range and from leucine-rich feedings. PROT-AGE 2013.
Quick calculator
- Convert bodyweight to kg: pounds ÷ 2.2.
- Multiply by 1.2–1.6 (or up to 2.0 for heavy training/cuts).
- That’s your daily grams of protein. Split into 3–5 meals/snacks hitting ~0.3–0.4 g/kg/meal.
Smart ways to hit targets (food + supplements)
Prioritize complete proteins (eggs, dairy, fish, meat) or strong plant combinations (soy, legumes + grains). When appetite, time, or digestion are limiting, EAAs and collagen-enriched proteins can help cover gaps—with the understanding that collagen is not a complete protein, so pair it with EAAs or complete protein if hypertrophy is the primary goal. Wolfe 2017.
Our tools
• FUNDAMINOS™: complete EAA profile to reliably hit the leucine/EAA threshold with minimal calories.
• PURECLEAN PROTEIN™: high-quality protein plus collagen peptides to support muscle and connective tissue.
References
Morton RW et al. 2018. Br J Sports Med 52:376-384. (Meta-analysis; ~1.6 g/kg/day tops MPS for most.)
Schoenfeld BJ, Aragon AA. 2018. JISSN 15:10. (Per-meal distribution; ~0.3–0.4 g/kg/meal.)
Schoenfeld BJ et al. 2013. JISSN 10:53. (Timing: total daily protein dominates.)
Wolfe RR. 2017. JISSN 14:30. (BCAA alone insufficient for maximal MPS.)
Witard OC et al. 2016. Nutr Rev 74:209-223. (Leucine threshold concept.)
Bauer J et al. 2013. PROT-AGE Study Group. (Older adults often need ≥1.2 g/kg/day.)
Tipton KD et al. 2001. Am J Clin Nutr 73:405-411. (Amino acids around training support MPS.)
Volpi E et al. 1999. Am J Clin Nutr 70:124-132. (EAAs drive MPS response.)