The research consensus: 1.6–2.2 g/kg, with clear guidance on which end applies to you
Two landmark research documents establish the protein target for muscle building with the most precision available in the evidence base:
1. The ISSN Protein Position Stand (PMC5477153) — published by the International Society of Sports Nutrition — establishes 1.6–2.0 g of protein per kg of bodyweight per day as the target for individuals in structured resistance training who want to build or preserve muscle. This range applies to both men and women.
2. A dose-response meta-analysis (PMC9441410) examining the relationship between protein intake and muscle gain across multiple studies confirms that muscle-protein synthesis gains plateau at approximately 2.2 g/kg per day. Eating more than this does not produce proportionally more muscle. Additional protein above this threshold is used for energy rather than muscle building.
The practical range: 1.6–2.0 g/kg for most trainees; upper-range adjustments to 2.0–2.2 g/kg in specific conditions.
Who needs which end of the range
| Profile | Target range | Reason |
|---|---|---|
| Active trainee in calorie surplus (building phase) | 1.6–1.8 g/kg | Extra calories provide anabolic environment; lower protein need |
| Active trainee in calorie deficit (cutting/recomping) | 1.8–2.0 g/kg | Protein needs rise in a deficit to spare muscle from catabolism |
| Trainees over 40 | 2.0 g/kg | Anabolic resistance in older muscle; higher protein signal needed |
| GLP-1 medication users (Mounjaro/Ozempic) | 2.0 g/kg | Large deficit from appetite suppression; muscle protection critical |
| Beginners (0–12 months training) | 1.6 g/kg | Elevated anabolic response to any stimulus; lower end sufficient |
| Advanced trainees | 1.8–2.0 g/kg | Higher volume/intensity; greater muscle-protein synthesis demand |
Protein targets by bodyweight
| Bodyweight | 1.6 g/kg | 2.0 g/kg | 2.2 g/kg (ceiling) |
|---|---|---|---|
| 60 kg | 96 g | 120 g | 132 g |
| 70 kg | 112 g | 140 g | 154 g |
| 80 kg | 128 g | 160 g | 176 g |
| 90 kg | 144 g | 180 g | 198 g |
| 100 kg | 160 g | 200 g | 220 g |
For most active trainees in Dubai, the practical daily target is 140–180g of protein per day, spread across 3–4 meals.
Per-meal distribution: why spreading protein matters
Muscle-protein synthesis (the biological process of building new muscle) has a per-meal ceiling of approximately 30–50g of protein. Eating 150g of protein in one meal does not produce the same anabolic response as 40g per meal across four meals — the excess above the per-meal ceiling is oxidised for energy rather than used for muscle synthesis.
Optimal distribution:
| Meals per day | Target per meal |
|---|---|
| 3 meals | 40–55 g per meal |
| 4 meals | 35–45 g per meal |
| 5 meals | 30–35 g per meal |
This is more important than hitting a pre- or post-workout protein window. Total daily intake spread across meals is the primary driver — timing is secondary.
Halal protein sources available in Dubai
Dubai’s food environment is primarily halal, which shapes the practical protein options. The good news: all of the highest-quality protein sources are halal.
| Source | Protein per 100g | Notes |
|---|---|---|
| Chicken breast | ~31g | Most widely available; lean; versatile |
| Lean beef mince (90%+) | ~26g | Available at all major supermarkets |
| Eggs | ~6g each / ~13g per 100g | Convenient; halal; nutrient-dense |
| Canned tuna (in water) | ~25g | Cheap; zero prep; high protein:calorie ratio |
| Greek yoghurt | ~9–10g/100g | Useful for snacks and high-protein breakfasts |
| Cottage cheese | ~11g/100g | Available at Carrefour, Spinneys, Waitrose UAE |
| Labneh (strained yoghurt) | ~7–8g/100g | Widely available; easy to add to meals |
| Lentils + rice | ~9g/100g (combined) | Lower bioavailability; combine with animal protein |
| Protein powder (whey/casein) | ~25g per scoop | Convenient supplement; not a food replacement |
PTD’s practical recommendation: build your protein intake primarily from whole food sources (chicken, beef, eggs, Greek yoghurt, tuna) and use protein powder as a convenience tool when hitting targets from food alone is difficult.
The protein calculator
For a personalised daily protein target based on your bodyweight and goal, use PTD’s protein calculator. It applies the g/kg ranges above to your specific profile and generates halal meal examples that hit your target in the Dubai food context.
For the full muscle-building framework — training, recovery, and body composition tracking — see build muscle. To set your targets with a coach and establish a STYKU baseline, book your free assessment.
Individual results vary. Protein requirements vary by individual factors including kidney function, training intensity, and body composition goals. People with kidney conditions should consult their doctor before significantly increasing protein intake. This guide is for educational purposes.
