How Much Protein for Bulking on a Budget Reddit

The Protein Number That's Cheaper Than You Think

To answer the question of how much protein for bulking on a budget reddit users are asking, you only need 0.8 grams per pound of your target bodyweight daily. That’s it. Not the 1.5 or 2.0 grams per pound that you see pushed in forums, which is a strategy designed to sell you more expensive supplements. For a 180-pound person, this means your goal is about 144 grams of protein per day, a target that is completely achievable without breaking the bank. You’re probably frustrated because you’ve seen the price of whey isolate and grass-fed steak and thought building muscle was a rich man’s game. It’s not. The truth is, your body has a ceiling for how much protein it can use for muscle synthesis. Anything beyond that 0.8-1.0g/lb range is mostly converted into expensive energy. The real secret isn't eating endless chicken breasts; it's eating *enough* protein and focusing on the actual driver of muscle growth: getting stronger in the gym. This guide will show you exactly how to hit that 144-gram target consistently, using foods that don't drain your wallet.

Why More Protein Isn't Making You More Muscular

You've been told that protein is the key to muscle growth, so more must be better. This is the single most expensive mistake people make when bulking. Your body's ability to build new muscle tissue is limited, and it's dictated by the training stimulus you create, not just the amount of raw materials you supply. Think of it like building a brick wall. The bricks are protein. The construction crew is your body's muscle-building process, which is activated by lifting heavy weights. If you only have enough workers to lay 150 bricks a day (your 150g protein target), delivering 300 bricks to the job site doesn't get the wall built any faster. The extra 150 bricks just sit there, get in the way, and eventually get hauled off and used for something else-in your body's case, they get converted to glucose for energy. This is a very inefficient and expensive way to fuel your body. The optimal range for muscle protein synthesis is between 0.7 and 1.0 grams per pound of bodyweight (1.6 to 2.2 grams per kilogram). For a 180-pound man, that's 126g to 180g per day. Pushing past 180g offers virtually no additional muscle-building benefit. The real bottleneck for 99% of people isn't a lack of protein; it's a lack of progressive overload in their training. You need to focus on getting stronger first. The protein is just there to repair and rebuild the muscle you broke down.

You have the number now: 0.8 grams per pound. But knowing the target and hitting it are two different things. Can you say for certain you hit your 144 grams yesterday? Not 'I think so,' but the actual number.

Know you hit your protein goal. Every day.

Track your food with Mofilo. Take the guesswork out of bulking.

The High-Protein Plan That Fits Your Budget

Getting enough protein to bulk doesn't require a second job. It requires a smart shopping list and a simple plan. Forget expensive cuts of meat and fancy supplements. We're going to build this plan on cheap, effective, protein-dense staples. Here is the exact four-step process to follow.

Step 1: Calculate Your Daily Protein Target

This is the most important number. Don't guess. Do the math once and you're set. The formula is simple: Your Target Bodyweight in Pounds x 0.8 = Your Daily Protein Goal in Grams. If you're 160 lbs and want to bulk up to 175 lbs, use 175 as your target weight.

• Example: You weigh 170 lbs and your goal is 180 lbs.
• Calculation: 180 lbs x 0.8 g/lb = 144 grams of protein per day.

Your daily mission is to hit this number. It's a pass/fail test. A calorie surplus provides the energy for the building process, but this protein number provides the actual bricks.

Step 2: Build Your Meals Around These 5 Budget Proteins

These five foods deliver the most protein for the lowest cost. They should form the foundation of your diet.

1. Whole Eggs: At around $3-4 for a dozen, eggs provide 72 grams of high-quality protein. That's about 5 cents per gram of protein. They are a nutritional powerhouse.
2. Ground Beef (80/20): Don't fall for the lean ground beef trap. The 80/20 version is cheaper and the extra fat provides needed calories for bulking. A pound can cost $4-5 and delivers nearly 90 grams of protein.
3. Chicken Thighs: Thighs are consistently cheaper than chicken breasts, have more flavor, and the slightly higher fat content is beneficial for a bulk. A pound contains about 70-80 grams of protein.
4. Plain Greek Yogurt or Cottage Cheese: A large tub of store-brand plain Greek yogurt or cottage cheese is a protein bargain. A single cup can pack 20-25 grams of slow-digesting casein protein, making it a perfect pre-bed snack.
5. Lentils and Beans: While not a complete protein on their own, a can of black beans (about $1) has over 20 grams of protein. Combine them with rice, and you have a complete protein source that costs next to nothing.

Step 3: A Sample Day of Eating (150g Protein)

This is what hitting your numbers looks like in the real world. This plan provides approximately 150 grams of protein and can be adjusted based on your specific target.

• Breakfast (35g protein): 4 whole eggs scrambled with a splash of milk and a side of 1/2 cup cottage cheese.
• Lunch (45g protein): 6 ounces of pre-cooked ground beef mixed with rice and black beans.
• Dinner (40g protein): 6 ounces of baked chicken thighs with a large potato.
• Snack (30g protein): 1 scoop of a budget-friendly whey protein concentrate mixed with water or milk. Or, a large bowl of Greek yogurt.

This entire day of food can easily be sourced for under $10, and often closer to $7 if you buy in bulk.

Step 4: Use Whey Protein as a Tool, Not a Crutch

Whey protein is not magic. It is dehydrated, filtered milk protein. Its only advantages are convenience and cost-effectiveness. A 5lb tub of whey concentrate from a reputable budget brand might cost $60 and contain around 70 servings. That's less than $1 for 25 grams of protein. Per gram, this is often cheaper than chicken. Use it to fill the gaps. If you finish dinner and you're 30 grams short of your 144-gram goal, a protein shake is the easiest and cheapest way to get there. It is a supplement to your diet, not the foundation of it.

What to Expect: Your First 60 Days of Budget Bulking

Progress in fitness is slow, and managing your expectations is key to staying consistent. When you combine a 300-500 calorie surplus with your 0.8g/lb protein target and a solid lifting program, here is the reality of what your first two months will look like. It won't be a dramatic Hollywood transformation, and that's normal.

• Week 1-2: The Water Weight Phase. You will gain weight quickly in the first 10-14 days. This could be anywhere from 3 to 6 pounds. This is not fat or muscle. It's primarily water and glycogen. As you eat more carbohydrates, your muscles store them as glycogen, and each gram of glycogen pulls in about 3 grams of water. Your weight will shoot up, and you'll feel fuller. This is a sign the process is starting. Don't panic, and don't think you're gaining muscle this fast.
• Month 1: The Strength Phase. After the initial water weight jump, your weight gain should slow to a sustainable 0.5 to 1 pound per week. The most important metric to watch this month is your logbook. Are you adding weight to the bar or doing more reps with the same weight? Your bench press, squat, and deadlift should all be measurably stronger than they were on day one. You might not see dramatic visual changes in the mirror yet, but your strength gains are the leading indicator that you're building muscle.
• Month 2: The Visual Phase. This is where the consistency starts to pay off. After 60 days of hitting your protein and calories, you should have gained between 4 and 8 pounds of actual body weight. Your shirts will start to feel tighter in the shoulders and chest. You might notice more vascularity in your arms. This is the result of stacking thousands of extra calories and hundreds of grams of protein on top of a consistent training stimulus. This is what real, natural progress looks like.

That's the plan. Hit your protein number, stay in a slight calorie surplus, and track your lifts. But that means tracking three numbers every day: calories, protein grams, and every set and rep in the gym. Most people try to do this in their head. Most people fall off by week three because life gets in the way.

Your macros. Every day. On track.

No more guessing if you ate enough. See your numbers and watch yourself grow.

Frequently Asked Questions

The Maximum Protein Your Body Can Use in One Meal

The idea that your body can only absorb 30 grams of protein per meal is a myth. Your body is incredibly efficient and will take as long as it needs to digest and absorb the protein you eat. While spreading intake out helps optimize muscle protein synthesis, your total daily intake is far more important. Don't stress if one meal has 60 grams.

Cheapest Plant-Based Protein Sources

For those on a plant-based diet, hitting protein goals on a budget is still very achievable. The best sources are lentils, chickpeas, black beans, tofu, edamame, and Textured Vegetable Protein (TVP). TVP is extremely cheap and packs over 20 grams of protein in a half-cup serving.

The Role of Calories vs. Protein in Bulking

Think of it this way: protein provides the bricks, but a calorie surplus provides the energy for the construction crew to work. You need both. Without enough protein, you can't build muscle. Without a calorie surplus (eating more calories than you burn), your body won't have the energy to build new tissue. Aim for a modest surplus of 300-500 calories per day.

Is Timing Your Protein Important?

For 95% of people, protein timing is not critical. The concept of a 30-minute "anabolic window" after a workout has been largely exaggerated. As long as you hit your total daily protein goal, your body will have the resources it needs. It's more practical to spread your protein intake across 3-4 meals, but don't panic if you miss a specific window.