This is a heavily debated topic and if you ask people there are many different opinions. Some will say you only need 0.6-0.8 x bodyweight (lbs) per day to optimally build muscle. If you are in the fitness community most people will tell you to eat 1-1.5g x bodyweight (lbs) per day. Although some people will even go as high as
2g x bodyweight (lbs). _Example 180 person (lb) 0.8 x 180= 144g of protein Per day 1 x 180 = 180g of protein per day 2 x 180= 360g of protein per dayNOW which one of these above are right ?
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Technically there is a lot of science that proves 0.6-0.8g x bodyweight can actually build muscle at a efficient rate. However there is also science that says higher protein diets also have so great benefits to them.
So what do I recommend?
My recommendation is to start with 1g x bodyweight. Once you get that number, Stay within a 20-30g difference (+ or -). Honestly, it's not going to make that big of a difference if you are consuming 170g of protein or 200g of protein.
Yes of course thats a difference in calories, but to optimally build muscle you will be perfectly fine to stay within that range.
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I do NOT recommend going the extremely high route, as in 2g x bodyweight. That is pointless and unnecessary. Put those extra calories towards your carbs and fats. Trust me you will notice the difference.