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However, athletes trying to build muscle need 0.6 to 0.82 gram of protein per pound of body weight per day, according to a review published in a 2011 edition of the âJournal of Sports Sciences.â For example, a 160-pound man trying to bulk up may need up to 131 grams of protein each day.
Step 1: Know how much you need: 1  Calculate your protein intake as 2 - 2.2g/kg bodywt. 2  So, for e.g., if your bodywt is 70 kg, you need 140 g protein/day. 3  Divide it out into 6 meals.