How much protein do I need each day to gain muscle?

There is a lenient range that your protein intake can be in where you aren't deficient but also not getting too much. This is great because it means that you don't have to be super meticulous about your protein intake, and don't necessarily have to count every gram of protein you eat. Generally though, to build muscle, around ~1.2-2 grams of protein per kilogram of lean body mass is appropriate.

Depending on how many calories you consume, you can also look at the percentage of protein from total calories, which should be somewhere around 15-30%. Most likely though if you are consuming a healthy diet while eating quality protein foods throughout your day along with your protein powder, you are probably getting a sufficient amount of protein in.

If you wanted to discuss your individual protein needs further or if you are still unsure if you are consuming enough protein, you should reach out to your Registered Dietitian through the RD Hub or by emailing rd@gainful.com