How much protein do i need to build muscle?

How much protein do i need to build muscle?

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How Much Protein Do I Need?

According to, Protein is the primary nutritional building block … requirements, as do those who are in a caloric deficit and want to prevent the body from breaking down existing muscle tissue for energy.

in that endurance athletes do not build as much muscle mass from training as strength-building athletes do.[citation needed] Research suggests that individuals…

needs protein to build muscles. In the fitness and medical fields it is generally accepted that protein after exercise helps build the muscles used. Whey…


According to, Based on the averages from evidenced backed recommendations, a good rule of thumb for maintaining existing muscle is to eat roughly 0.8 to 1 grams of protein/pound of body weight. And this amount may increase as high as 1 to 1.5 grams/pound when looking to add lean mass using a calorie surplus. How to Get Enough Protein

According to, How much protein do you need to gain muscle? The recommended daily intake of protein is 45-55 g, or around 0.8 g per kilogram (kg) of body weight. However, it is important to remember that this is defined as the minimum amount of protein you should consume in order to prevent muscle loss, rather than the recommended maximum intake.

According to, The amount of protein you need depends on a number of factors, including your weight, age, goals, and activity level. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person.

According to, Exactly how much protein per day you need is debatable. Common bodybuilding advice suggests eating one gram of protein per pound of bodyweight to support muscle growth, however, the science behind this recommendation varies depending on age, fitness level, and overall body composition goals.

According to, In general, you need between 1.2 – 2.2 grams of protein per kilogram of bodyweight daily to encourage muscle growth.1 While specific factors can play a role in where you fall on that range, supplying your muscles with quality protein from your diet is the key to promoting muscle growth.

According to, How Much Protein Per Day Do I Need to Build Muscle? There are two ways to calculate your daily protein intake for muscle-building: Eat 1-1.4 grams of protein per day per pound of body weight, or Consume 25-35% of your total daily calories from protein Both methods work well, and both are backed by scientific research (more on that in a moment).

According to, To build muscle, aim for around 0.7 grams of protein per pound, or 1.6 grams per kilogram, of bodyweight, each day. That will do the job for most people. There’s no reason you can’t eat more. If anything, I’d rather err on the side of eating a little too much, rather than not enough.

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