Introduction: Why Protein Matters for Muscle Gain

Everyone talks about protein — gym bros, trainers, even dietitians. But the real question is: how much protein per kg do you actually need for muscle gain?

Whether you’re just starting your fitness journey or already lifting heavy, getting your protein intake right per kg of body weight can make all the difference between seeing results and wasting effort.

At The5XL Nutrition, we believe muscle growth is both a science and a discipline. Let’s break down how much protein you need, why it matters, and how The5XL can help you hit your goals efficiently.

Understanding Protein Per Kg for Muscle Gain

Protein is the building block of muscle. When you work out, your muscles experience tiny tears — and protein helps repair and rebuild them stronger.

So, how do you decide the right protein per kg for muscle gain?

Most experts and studies agree:

To build muscle, you should consume 1.6 to 2.2 grams of protein per kilogram of body weight every day.

Let’s simplify it with an example:
If you weigh 70 kg, you need around 110–150 grams of protein daily to gain lean muscle.

But remember — this number can vary depending on your activity level, workout intensity, metabolism, and goal.

How Much Protein Per Kg Is Ideal for You

Here’s a quick guide to estimate your protein needs:

Fitness Goal Protein (g/kg) Example (70 kg person)
Sedentary (no workouts) 0.8 g/kg 56 g
Active / Light Training 1.2–1.6 g/kg 84–112 g
Muscle Gain / Strength Training 1.6–2.2 g/kg 110–150 g
Professional Athletes 2.0–2.5 g/kg 140–175 g

So if your goal is muscle gain, aim for around 1.8 to 2 grams of protein per kg of body weight for best results.

Why Hitting the Right Protein Per Kg for Muscle Gain Is Important

Faster Muscle Recovery

After intense training, your muscles need amino acids to repair and grow. The right protein per kg speeds up recovery and reduces soreness.

Supports Lean Muscle Growth

Protein helps increase lean muscle mass without unnecessary fat gain — key for anyone aiming for a clean bulk.

Boosts Metabolism

High-protein diets increase your metabolism and help burn more calories even while resting.

Keeps You Full Longer

Protein also controls hunger and cravings, which helps in maintaining a healthy diet.

The5XL Nutrition’s premium whey and isolate proteins make it easy to hit your daily target effortlessly.

How to Calculate Your Protein Intake Easily

Follow this simple formula:
Your Weight (in kg) × 1.8 to 2.2 = Daily Protein Requirement (in grams)

Example:
If you weigh 65 kg,
65 × 1.8 = 117g minimum
65 × 2.2 = 143g maximum
So your ideal range is 117–143g of protein per day.

You can split it like this:

Breakfast: 25g

Lunch: 30g

Snack: 20g

Dinner: 25g

Post-workout (Whey Protein): 30g

That’s how easy it is to reach your protein per kg for muscle gain target.

How to Meet Your Daily Protein Target

It’s not always easy to get enough protein just from food — especially with a busy schedule. That’s why using a high-quality supplement helps.

Here’s how you can combine food + supplements smartly:

Protein from Food Sources

Chicken breast: 30g per 100g

Eggs: 6g per egg

Paneer: 18g per 100g

Lentils (Dal): 9g per 100g

Greek Yogurt: 10g per 100g

Protein from Supplements (The5XL Nutrition)

The5XL Whey Protein: 25–27g per scoop

5XL Isolate: 28–30g per scoop

5XL Collagen (for joint + skin support): 10g per serving

By adding 1–2 scoops of The5XL protein daily, you can easily reach your ideal protein per kg for muscle gain without eating all day.

The5XL Nutrition – Your Partner in Smart Muscle Growth

The 5XL Nutrition is more than just a supplement brand — it’s a lifestyle movement for serious fitness enthusiasts.
Every product is crafted to meet your protein and performance goals with authentic, tested, and result-driven formulations.

Why The5XL Whey Protein Works Best:

High protein per scoop (up to 27g)

No artificial fillers or added sugar

Smooth, delicious taste

Fast absorption for muscle recovery

Perfect for Indian body types and metabolism

This is why athletes and gym-goers across India call The5XL the best source of protein per kg for muscle gain.

Common Mistakes to Avoid in Protein Intake

Eating too little protein – Slows down muscle recovery.

Taking all protein at once – Space it throughout the day.

Ignoring hydration – Protein needs water for digestion.

Skipping post-workout protein – This is when your muscles absorb it best.

Choosing low-quality powders – Always pick trusted brands like The5XL Nutrition.

Conclusion: Hit Your Protein Per Kg Target, Build Real Muscle

Building muscle isn’t about eating more — it’s about eating right.
Once you start tracking your protein per kg for muscle gain, you’ll notice faster recovery, visible muscle growth, and better performance.

And when it comes to achieving your daily protein goals easily, The5XL Nutrition has your back.
With its premium-quality whey protein, you can reach your ideal intake — deliciously, safely, and effectively.

So next time you plan your diet, remember:

1.8–2.2g of protein per kg is your golden rule for muscle gain.
And the simplest way to hit it?
Choose The5XL Nutrition — your trusted partner for real growth, real strength, and real results.