Introduction
If you’ve spent any time in the gym or browsing fitness forums like Reddit or the Jefit community, you’ve likely heard the golden rule of protein: consume 1 gram of protein per pound of bodyweight. For years, this recommendation has been passed around as gospel among lifters, athletes, and bodybuilders. But does the science actually support this widely accepted practice? Or is it just an outdated gym myth that needs to be reevaluated?
Why Protein Matters for Muscle Growth
Protein provides amino acids, the building blocks of muscle tissue. Without adequate protein, your body cannot efficiently carry out muscle protein synthesis (MPS), the process of repairing and growing muscle after resistance training. While everyone agrees on the importance of protein, the real debate lies in how much is optimal.
Where the 1 Gram Rule Came From
The “1 gram per pound” recommendation didn’t originate from peer-reviewed research but became popular in bodybuilding communities over the past few decades. It’s simple, easy to remember, and errs on the side of caution for anyone with muscle-building goals. However, not all rules stand the test of scientific scrutiny, especially in the era of evidence-based fitness. Take the time and read the scientific research (as seen below) to get the real story.
When in Doubt See What the Research Says
According to a 2018 position stand by the International Society of Sports Nutrition (ISSN), optimal daily protein intake for individuals aiming to build or maintain muscle mass ranges from 1.4 to 2.0 grams per kilogram of bodyweight per day. That converts to roughly 0.64 to 0.91 grams per pound of bodyweight—significantly less than the 1 gram per pound rule. A 2022 systematic review published in the Journal of Cachexia, Sarcopenia and Muscle concluded that consuming protein beyond 1.6 grams per kilogram (0.73 g/lb) produced no additional benefit in lean body mass for resistance-trained individuals.
So, while the 1 gram rule isn’t “wrong,” it may be unnecessarily high for most. The research also highlights how protein intake should be distributed throughout the day. A 2020 review in Frontiers in Nutrition found that consuming around 0.4 grams of protein per kilogram per meal, spread across four meals, may maximize muscle protein synthesis. This implies that nutrient timing and protein distribution are just as important—if not more—than hitting a high total number.
Why Some Athletes Still Eat More
Even in the face of data, many experienced lifters swear by the higher intake. This could be due to the satiety benefits of protein, improved diet adherence, and the “insurance” effect: more protein ensures you’re not falling short on training days or during fat-loss phases. Anecdotally, many people find that pushing protein toward the 1 gram per pound target makes meal planning easier and leads to better energy and recovery, even if the muscle-building returns are minimal.
Are There Any Downsides to Too Much Protein?
While protein overfeeding hasn’t shown negative health effects in healthy individuals, especially regarding kidney function, consuming excess protein can push out other important macronutrients like carbs and healthy fats. This could impact energy levels, hormone production, and workout performance. Plus, excess protein isn’t stored as muscle—it’s either burned as energy or converted to waste. If your diet becomes too protein-heavy, you may unintentionally shortchange the nutrients your body needs for balanced performance and recovery.
What’s the Ideal Amount for You?
The best approach for most Jefit users is to consume between 0.7 and 0.9 grams of protein per pound of bodyweight daily. If you’re in a calorie deficit, training intensely, or recovering from injury, you can bump that up to 1 gram per pound. But for maintenance and muscle building, the evidence shows you’ll get great results without having to overdo it. Choose high-quality protein sources like chicken, eggs, Greek yogurt, tempeh, and plant-based proteins if you’re vegetarian or vegan. Post-workout, aim for 20–40 grams of protein within 60 minutes to optimize recovery. Most importantly, spread your intake across 3–5 meals to ensure consistent stimulation of muscle protein synthesis.
Final Thoughts
The 1 gram per pound rule isn’t harmful—but it’s not necessary for everyone either. Science shows that lower protein intakes can be just as effective for building muscle when paired with good nutrient timing and quality training. Instead of obsessing over a single number, focus on a protein range that fits your goals, your body, and your lifestyle. Use the Jefit app to track both your training and your nutrition, and fine-tune your plan based on how you feel and the progress you’re making. Like most things in fitness, personalization is key—and more isn’t always better.
Jefit: Your Ultimate Strength Training Companion
If you’re committed to building muscle, gaining strength, and tracking your progress effectively in 2025, the Jefit strength training app is the essential tool to help you crush your fitness goals. With over 20 million downloads and 12+ million active users, Jefit ranks among the best strength training apps available today. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit combines expert-built workout programs, advanced gym performance tracking, and a supportive community to help you stay accountable and motivated. Whether you’re looking to follow a scientifically-backed muscle-building plan, monitor your lifting progress, or optimize your training intensity using tools like VBT, Jefit gives you everything you need — all in one place.
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