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Web Even If Your Primary Goal Isn’t To Increase Muscle Mass, You Still Need To Be Aiming For At Least 2 Grams Of Protein Per Kilogram Of Body Weight Every Day. Web for muscle building, increase the amount to 0.7 to 0.8 grams per pound of body weight or 1.5 to 1.7 gram per kilogram of body weight. Web according to a number of sporting bodies, athletes should consume no more than 0.