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How much protein per day for building muscle

Protein is a key nutrient for gaining muscle strength and size, losing fat, and smashing hunger. Use this calculator to find out how much protein you need to transform your body or maintain your size. Protein is essential for life. It provides the building blocks for your body's tissues, organs, hormones, and enzymes. This macronutrient is crucial for building and maintaining muscle mass. The amount of protein you need depends on your weight, goals, and lifestyle.

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Many athletes and exercisers think they should increase their protein intake to help them lose weight or build more muscle. Since muscles are made of protein, it makes sense that consuming more could help you reach your strength goals.

It is true that the more you exercise, the greater your protein needs will be. However, there is a point at which you can take it too far. At a certain point, there are likely diminishing returns. Proteins are the basic building blocks of the human body.

However, the same report points out that intakes of seafood and plant-based proteins such as nuts and seeds are often inadequate. If you are trying to build more muscle, you may think you need even more protein, but this probably isn't the case.

While the above guidelines give you a good sense of where your protein intake should fall, calculating the amount of daily protein that's right for you can help you fine-tune this further. To determine your protein needs in grams g , first, calculate your weight in kilograms kg by dividing your weight in pounds by 2.

Next, decide how many grams of protein per kilogram of body weight is appropriate for you. You may need the advice of a doctor or nutritionist to help you determine this number. Then multiply your weight in kg times the number of protein grams per day. First, determine how many calories your body needs each day to maintain your current weight:.

Next, decide what percentage of your diet will come from protein. The Dietary Guidelines for Americans recommend that protein account for somewhere between 10 percent and 35 percent for adults. Multiply that percentage by the total number of calories your body needs for the day to determine total daily calories from protein. Finally, divide that number by 4. For a pound female who consumes calories per day eating a diet composed of 20 percent protein:. Foods that contain all of the essential amino acids are called complete proteins.

These foods include beef, chicken, fish, eggs, milk, and just about anything else derived from animal sources. Incomplete proteins don't have all of the essential amino acids and generally include vegetables, fruits, grains, seeds, and nuts. Get nutrition tips and advice to make healthy eating easier. Office of Disease Prevention and Health Promotion. Dietary Guidelines for Americans Eighth Edition.

J Int Soc Sports Nutr. Centers for Disease Control and Prevention, January Nutrition and Athletic Performance. Med Sci Sports Exerc. More in Sports Nutrition. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Article Sources. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Related Articles. Athletes and Protein: How Much is Enough? What Is the High-Protein Diet? Do You Need a Leucine Supplement? Verywell Fit uses cookies to provide you with a great user experience.

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Protein Intake – How Much Protein Should You Eat Per Day?

Depending on whether you are active or sedentary, underweight or overweight, the amount of protein your body needs for optimal health varies. As you can see in the chart above, for every 1 pound of body weight you need But why the range? However, there is evidence that shows when in a caloric surplus, more calories from protein results in less fat gained than if those excessive calories were from carbohydrates or fats [ 2 ][ 3 ].

Many athletes and exercisers think they should increase their protein intake to help them lose weight or build more muscle. Since muscles are made of protein, it makes sense that consuming more could help you reach your strength goals. It is true that the more you exercise, the greater your protein needs will be.

We use cookies on our website to enhance your experience. Click here to find out more about our usage. Protein is an essential nutrient for life, responsible for numerous functions including supporting structural tissues building tissue, cells and muscle. Proteins are made from a collection of amino acids, up to 20 in total, 8 that are classed as essential, as they are cannot be made within the body and need to be sourced from the diet, and 12 termed as non-essential amino acids. These amino acids can collaborate in a variety of ways, for example their different sizes, structural bonds and their molecular sequence will determine the proteins role and hence the variable functions it has.

How Much Protein Is Too Much in Bodybuilding?

We may all laugh at the gym rat who's surgically attached to his protein shake bottle, but that doesn't alter the fact that protein and muscle go hand-in-hand. That's because the muscle-building macro contains amino acids, the building blocks used for muscle growth, but exactly how much do you need to consume daily to keep building bulk? Protein guidelines generally fall into one of two camps; a proportion either of how much you eat, or how much you weigh. Take only eating a specific percentage of protein. The problem is that the numbers are going to be affected in a big way by your total calorie intake. For example, 30 per cent protein on a calorie diet is very different from 30 per cent protein on a calorie diet despite the fact that the percentages are exactly the same: g a day compared to g a day. The preferred was to measure protein intake is based on lean body mass rather than total weight.

How Much Protein Do You Need to Build Muscle?

Enter your email and we'll keep you on top of the latest nutrition research, supplement myths, and more. Our evidence-based analysis features unique references to scientific papers. Each member of our research team is required to have no conflicts of interest, including with supplement manufacturers, food companies, and industry funders. The team includes nutrition researchers, registered dietitians, physicians, and pharmacists.

It is true that bodybuilders and weightlifters need to keep their dietary protein intake up in order to maintain or build the large muscle mass. While it would be fair to assume that you need to eat massive amounts to build massive muscles, it rarely is the case.

Few nutrients are as important as protein. If you don't get enough through your diet, your health and body composition suffer. It turns out that the right amount of protein for any one individual depends on many factors, including their activity level, age, muscle mass, physique goals and current state of health. This article takes a look at optimal amounts of protein and how lifestyle factors like weight loss, muscle building and activity levels factor in.

Calculate Your Recommended Protein Intake


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Determining How Much Protein to Eat for Exercise


The recommended daily requirement of protein, fat, and carbohydrates are set much evidence that these variations make a big difference in muscle building.








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