Protein deficiency is not an issue for majority of people because proteins are found in many foods including meat, poultry, fish and eggs as well some some plant sources such as beans and nuts which are also known for their rich fiber content. However, proteins obtained though diet alone may not be enough for building muscles.
How much protein to build muscle you need depends on several factors including the level of your physical activity.
Healthy adults should obtain about 1,5 gram of protein per pound of their body weight which means that you should obtain over 200 grams of protein per day. However, people who exercise regularly need more energy as well as proteins.
The International Society of Sports Nutrition (ISSN) recommends as much as 3 grams of protein per pound of body weight which is about 400 grams of protein per day.
This means that you should aim to obtain between 200 and 400 protein per day to “feed” your muscles.