How much protein should I eat to build muscle?

To build muscle, the general recommendation is to consume between 1.6 to 2.2 grams of protein per kilogram of body weight per day. For example, a person weighing 70 kg (154 lbs) should aim for 112-154 grams of protein daily. This ensures your body has enough protein to repair and grow muscle tissue after strength training. High-protein foods include chicken, fish, eggs, tofu, beans, and protein supplements like whey or plant-based powders.