by Mark McManus
Having enough protein in your diet is essential for building muscle. Knowing just how much is enough can be a little tricky for some people, so I’ve decided to set the record straight in this article.
Listening to the average Joe or your doctor about how much protein you need in your diet is simply not going to cut it for the bodybuilder. We need more than the average person simply because our muscle tissue is constantly being ripped up and repaired.
How Much Protein For Maximum Muscle Growth?
There are 2 ways to figure out just how much protein you need. First the easy way:
- Consume 1g of Protein per Pound of Body Weight
So if you weigh 200lbs, consume 200g of protein per day.
Simple, but this formula doesn’t work well for those with a little extra body fat. Such people would be consuming too much protein.
The most precise method of calculating just how much protein you need to gain muscle is with the following formula:
Lean Mass Weight (Kg) x 2.75 = Daily Protein Requirement
(By the way, you simply divide pounds by 2.2 to get the equivalent in kilograms. So 170 pounds is 77.27 Kg)
OK, you first need to know your total body weight and your body fat percentage. If you don’t know your body fat percentage.
Multiply your answer by your total body weight to determine the amount of fat you are carrying. Now simply subtract this from your total body weight to ascertain your lean mass weight.
Take this figure and multiply it by 2.75 to get your ideal protein intake per day in grams.
Example
A man weighs 170 pounds with 15% body fat.
170 / 2.2 = 77.27 kg
15% x 77.27 = 11.59 kg
77.27 – 11.59 = 65.68 kg Lean Body Mass
65.68 x 2.75 = 180.62
So, therefore our 170 lb, 15% body fat man should be shooting for ~180 grams of protein per day.
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