Protein plays many rolls in the human body beyond muscle growth. If you train hard and lift weights with the goal of building muscle, the rule of thumb that has proven effective is that you should get at least 1.15 grams (1.2g being most ideal) of quality protein per pound of body weight daily. Use the form below to get started! With this in mind, let’s take a deeper look at what makes sense from both scientific and anecdotal perspectives in terms of how much protein is optimal for developing muscle mass. These figures aren’t much use to us looking to build muscle though, because this study is based on the average person who is sedentary. Go get that number before you go any further, I’ll wait. All you need to know is your current weight and body fat percentage. Free online protein calculator that estimates how much more, or less protein you should eat to gain or lose weight. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound for a sedentary person. The 15 mistakes you don’t want to make. Another criticism of the RDA recommendation: the amount of protein you should eat is really going to be dependent on you and your goals. I’ve heard people throw all different numbers around from 20 to 50 grams, but the most popular number at the moment seems to be 30 grams. Now of course, if you want to grow muscle, you can’t just eat protein…you also need to, If you don’t know where to start your strength training journey, start here. You look like you’re in a hurry, so let’s jump right in! Journal of the International Society of Sports Nutrition. Did you calculate your protein requirements? Like most myths, the belief that you should take in 1g/lb of body weight has become so deeply entrenched in the fitness world that its validity is rarely questioned. How much protein can the body use in a single meal for muscle-building? The highest level of protein ingestion that may yield muscle building benefit is ~2.2 g protein/kg/d. This is advice we give every, After all, protein is the building blocks of muscle tissue, so you’ll need plenty if you’re looking to. How Many Calories Should I Eat Every Day? Kim (4) showed that larger doses of protein (70g versus 40g consumed as beef) supressed whole-body protein breakdown (WBPB) to a greater degree than a smaller dose. Are you currently on a weight-loss mission? Why is protein important for weight loss? Analysis of their blood and urine on a protein rich diet found that their kidney function remained within normal range. We build muscle by challenging them to grow by either exercise or manual labor. Different factors like body mass, sex, age, genetics, and anabolic steroid use will modify your exact protein needs. You can schedule a free call with our team so we can get to know you and see if our coaching program is right for you: Our coaching program changes lives. [11], Studies have found that immediately doubling protein intake can be harsh on the body.[12]Â. GET STARTED Cleaner, Purer, Real- Food Protein. Gain muscle … You can ingest more protein than 2.2 g/kg/d, but it will not help build muscle BOOM! By constantly maintaining a high protein diet and eating a 30 – 40g protein source at every meal, hitting your target daily protein intake should be easy. When you’re training at an elite level, you need protein. MUSCLE GAIN CALCULATOR This calculator provides an accurate estimate for how many calories to eat for muscle gain, as well as guides for how much protein, carbohydrates, and fat to eat. These are the tools you need to start your quest. After all, protein is the building blocks of muscle tissue, so you’ll need plenty if you’re looking to bulk up or just build muscle. Proteins are the building blocks of the body, muscles, skin, and hair are all made of protein. The amount of protein you need depends on your level of physical activity. : the amount of protein you should eat is really going to be dependent on you and your goals. This is something we cover extensively in. FREE BODYBUILDING MACRONUTRIENT CALCULATOR. Our calculator actually starts you off at 0.54–0.82g per pound of bodyweight (1.2–1.8 g/kg), which tops out at over twice the level of the RDA.[3]. Protein is awesome… but you're consuming too much of it. (Spoiler alert: you can with the right plan. How to calculate your protein requirements for muscle mass If you want to calculate how much protein you need to build muscle mass, there are a few approaches you can take. You can always adjust up or down based on your results. EAT ABOVE MAINTENANCE The calculator works on the MuscleHack philosophy that only 200-300 calories above maintenance are all that are requirement to build maximum muscle. Let’s say a 130lb woman has the goal of building some muscle, or getting “toned,” or losing fat (while maintaining muscle). Let’s explain some of these numbers and equations in case you want to nerd out on the details.Â. If you’re an experienced lifter on a bulk, intakes up to 1.50 g/lb (3.3 g/kg) may help you minimize fat gain. Learn how! After every workout, you create micro-tears in the muscle. We do know that MPB is reduced by insulin which almost universally increases when we’re fed protein and/or carbohydrate and that it doesn’t take much insulin to maximally supress MPB. This myth started because some people with preexisting kidney problems experienced stress on their kidney when processing protein in their diet. Find out how our coaches can help! of Nutrition, Harvard School of Public Health. Simply take your body weight – in this example we’ll stick with the 160lbs male – and multiply it by the recommended 1.2g per pound of body weight. I’ve heard people preach that consuming upwards of 4g of protein per kilogram of body weight is necessary for maximizing muscle growth; let me assure you, that is an exorbitant amount of protein for any drug free lifter and complete overkill. Try one range, see how you feel, and take it up or down from there. These separated amino acids and small peptides can now either enter your intestinal cells or pass through towards your liver. I followed the advise in the book and reduced my protein intake from the amount recommended here to between 110 & 130 g per day, as has my training partner and we both continue to get stronger and build muscle. It's every bodybuilder's favorite macronutrient and for good reason. There are no data showing how well … Your Muscle Building Calorie Calculator. High protein diets have gone in and out of style as a way to lose weight and build more muscle. It goes like this… 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. Use Our Protein Intake Calculator To Build Muscle & Maximize Anabolism Examples of a diet to maximize anabolism to help one build muscle and stay out of a catabolic state as long as possible. Seems like everyone at the gym is doing it: filling up on protein to bulk up those biceps. To put it simply, eating 100 grams of protein in a meal will not lead to a larger rise in MPS than a more modest amount. Understanding protein. How much protein do you need to build muscle? To build muscle, aim for around 0.7 grams of protein per pound, or 1.6 grams per kilogram, of bodyweight, each day. Make it a gradual process (a little more daily, week after week) and you’ll be fine. Not so much in gaining more muscle, but to minimize fat gain during a bulking phase.[5]Â. This free bodybuilding macronutrient calculator will show you exactly how many daily calories you require along with the exact grams of protein, carbs and fats you should consume to meet your individual muscle building or fat burning needs. In our opinion, and as pointed out by this study[2] the RDA for protein is too low and should be higher regardless of your body composition. Implications for daily protein distribution. PROTEIN CALCULATOR Higher protein intake is recommended for any active lifestyle. In fact, a vegetarian can construct just as much muscle as a carnivore so long as adequate EAAs (and total grams of protein) are being taken in. If your goal is to build muscle, the RDA of protein is not going to be enough. 1/4 whey protein isolate (20 grams of protein) Lunch. How much protein goes to building muscle depends on how much the body needs to recover and grow from an intense weight training session. 35 grams of protein This equates to 1.5 to 2.2 grams of protein per kilogram. So if you eat too much protein—and too many calories as a result—you run the risk of gaining weight from excess calories. Terms and Conditions   |   Privacy Policy, THE NERD FITNESS DIET: 10 Levels to Change Your Life. The protein recommendations here come from studies, and studies are based on averages. Think of it this way: protein is the only macronutrient you don’t store.[7]Â. How Much Protein Do I Need to Build Muscle? Studies have found that immediately doubling protein intake can be harsh on the body. So if you weigh 170 pounds, you need about 61 grams of protein each day. Use the form below to get started! These polypeptides now head to your duodenum, which is a part of the intestinal tract. The calculator combines well-researched scientific components with the years of real world experience I have gained through helping thousands of clients. If you’ve read my post about macronutrient ratios, you’ll know that around 35% of your diet should come from quality proteins. This will have most of the nutrients intake.Â. Am J Physiol. If you’re trying to build muscle, you’re going to want to eat enough protein to induce muscle repair and growth.Â, After all, protein is the building blocks of muscle tissue, so you’ll need plenty if you’re looking to bulk up or just build muscle.Â, If you’re of healthy weight, active, and wish to build muscle, aim for 0.64–1.09 g/lb (1.4–2.4 g/kg). If you’re looking to lose weight, eating plenty of protein will be an important part of the equation.Â. Protein calculator to estimate the protein intake you need, depending on your desired percentage of protein from your total daily diet. Nevertheless, consuming an exorbitant amount of protein in a given meal (like 200+ grams) will likely lead to a large percentage of those amino acids being oxidized and sent to the liver for gluconeogenesis, and/or excretion. As mentioned earlier, these suggestions serve as starting point for active gym-goers who want to build muscle. Now all we need to do is take this number and multiply by 19 to get our daily calorie surplus needed to build muscle. Myth 1: High Protein Diets will Damage your Kidneys. Let our coaches help you decide! well researched and comprehensive looks at dietary protein, Dietary cholesterol doesn’t influence blood cholesterol, Follow our 10-level nutrition system at your own pace, What you need to know about weight loss and healthy eating, 3 Simple rules we follow every day to stay on target. Barry holds a Level 2 Gym Instructing Certificate, but his expert knowledge comes from over 20 years of obsessive science based research on building muscle optimally. You can then break this up over 4 or 5 meals, like so; 190 divided by 5 = 38g of protein per meal. If you are trying to build more muscle, you may think you need even more protein, but this probably isn't the case. 3 Simple rules we follow every day to stay on target. You’ll need to know what your daily calorie requirements are for this. Have questions you need answered? In fact, my tests revealed that some calculators are off by as much as 40% or 1,000 calories!. So a more precise method of calculating just how much protein you need to gain muscle is based on your lean body weight, not your total body weight. Read our massive plant-based guide! Protein. Nerd Fitness Prime is our premium membership program that contains live-streamed workouts with NF Coaches, a supportive online community (with many like-minded people dealing with “portion control”), group challenges, and much more!Â. You’re here because you want to calculate your protein requirements! There’s a lot of B.S. Both work well, and both methods apply to men and women seeking to increase muscle mass in combination with a good weight training program. You should aim to eat at least 0.7 to 1 gram of protein per pound of body weight if you are trying to build body mass. Go ahead and aim for the high end from our protein calculator.Â. Now, when you eat protein it releases a hormone called glucagon which causes a fat burning effect. You might notice that our Protein Calculator for Building Muscle does not offer calculations for weights under 80 pounds. They are both packed with quality muscle building protein and taste delicious. **Of course, if you have specific kidney or medical issues with regards to protein intake, PLEASE go with your doctor’s recommendation for required protein consumption! – the result is 2,888 calories per day, which should cover BMR, general daily activity, training, and a surplus to facilitate new muscle growth. Here are some resources to begin your training: Another option is to check out our Online Coaches Program, where a trained expert can build you a customized workout, then adjust it each month based on your progress: Have a Nerd Fitness Coach design a custom workout for your home or gym! Have any tips or tricks for getting enough protein? For those using the empirical system, this converts to about 1.15 grams of protein per pound of body weight. Furthermore, the protein that doesn’t go towards protein synthesis is still biologically useful for other roles in your body. That’s why we had so many variables in our calculator above. That’s because you as an individual may react to certain levels of protein differently.Â, Use the results of our protein calculator as a starting point and see how you feel. The higher the biological value of a protein, the more is absorbed and put to building new muscle tissue, and from the chart below you can see which proteins are more “powerful” in terms of their BV. There is convincing evidence that a higher protein intake increases thermogenesis and satiety compared to diets of lower protein content. Obviously, from a health and physique standpoint, this is not good. This Nutrition (Protein, Carbohydrate & Fat) calculator is based on the Mifflin St Jeor Basal Metabolic Rate (BMR) Equation. Myth 3: Too Much Protein will Make you Fat. For instance, the abundant leucine content of whey protein paired with the delayed-release nature of casein protein can provide a continual elevation of protein synthesis for many hours after consumption, which would not happen if you consume solely whey protein. It seems to have improved everything to consume more protein than even my boyfriend does. Calculate your protein needs, determine the proper portion sizes to reach your target, and see how you feel! So, you need 60 gr of proteins a day if you want to retain the muscles you have. Fish and shellfish (salmon, tuna, shrimp). Now of course, if you want to grow muscle, you can’t just eat protein…you also need to strength train! If we break down what constitutes a protein source as being “best” or “high quality”, we are searching for a protein that maximizes MPS in a given meal and a protein that is well absorbed/digested. Remember, macronutrients like protein, carbs, and fat will only cause increased bodyfat if their energy content is (in the form of calories) consumed in a quantity higher than your body burns. This equates to 1.5 to 2.2 grams of protein per kilogram. If you’re of healthy weight, active, and wish to build muscle, aim for 0.64–1.09 g/lb (1.4–2.4 g/kg). Preferably, take in a minimum of 30 grams or more of quality protein with each meal. Read, “Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults.” Source. We’ll dive into this more with our next two sections.Â, One last piece of general advice: we gave you protein intake ranges from low to high. Furthermore, research has demonstrated that blending protein sources might be more efficient than subsisting on one source consistently for your protein needs. Protein also has a thermogenic effect which aids in calorie burning. Join Nerd Fitness Prime! The amount of protein you need depends on your level of physical activity. Basic Steps. Reply . Read, “The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review.” Source, Precision Nutrition discusses why in their. Some evidence suggests that diets higher in protein result in an increased weight loss and fat loss as compared to diets lower in protein. A serving of protein is about the size and thickness of your palm: Protein can come from any number of sources, including: Not a meat-eater? When determining your protein needs, you can either identify a percentage of total daily calories or you can target a specific number of grams of protein to consume per day. Bodybuilding Breakfast Ideas (6 of the Best), Relentlessgains.com - Build Muscle, Get Lean, Get Strong. The optimal amount of daily protein per day is 0.6-1.0 gram per pound of total bodyweight, depending on your training goal. These are the basic targets that you should be shooting for… #1 – If your goal is to gain muscle, aim for a total body weight gain of 0.5-1 pounds per week. Protein should provide some of your daily intake of calories but exactly how much can … In this example, we’ll need to calculate 35% of 2,175 (use Google) – which is 760. How much protein should I eat to lose weight? There you go – In this example, you’d need 190g of protein per day. That’s why we had so many variables in our calculator above. Protein’s primary benefit is that it helps to build tissue, like muscle. (this is an example if you weigh 120 pounds) How much protein do you really need a day to build muscle? Fat is stored as body fat. As you now know, your daily protein intake plays an absolutely crucial role in terms of the overall health and function of your body.. And if you want to lose fat, build muscle, or really just improve the way your body looks or performs in virtually any capacity, protein (and how much of it you eat per day) becomes even more important.. Keep in mind that no macronutrient calculator is perfect, and these number should simply be treated as a starting point and may need to be adjusted. Think of it this way: protein is the only macronutrient you don’t store. The consensus in academic research for how much protein is required to optimize muscle building is, on average, 1 gram per pound of body weight, or … However, protein contains calories, around 4 calories per gram. Now all we need to do is take this number and multiply by 19 to get our daily calorie surplus needed to build muscle. As Examine points out in its research on protein:[10], “Higher protein intakes seem to have no negative effects in healthy people,”**Â. Any extra protein consumed will go to other functions in the body, used as energy or excreted. I’ve seen recommendations range from as low as 0.4g to as high as 2g of protein per pound of body weight. This article explains exactly how much protein you should eat. Our calculator actually starts you off at 0.54–0.82g per pound of bodyweight (1.2–1.8 g/kg), which tops out at over twice the level of the RDA. This guide will walk you through, If you’re looking for an exercise routine that can be done ANYWHERE, look no further. However it is commonly agreed that increased amounts of protein are helpful if doing strength training. Protein, which helps build and repair muscle, is particularly important. For example, many fitness enthusiasts see foods as being either ‘clean’ or ‘dirty’; there’s no middle-ground in their mind. Full guide to the most effective diet and why it works. The calculator works on the MuscleHack philosophy that only 200-300 calories above maintenance are all that are requirement to build maximum muscle. BOOM! For example, the current international Recommended Dietary Allowance (RDA) for protein is 0.4g per pound of bodyweight (0.8 g per kg of body weight).[1]. GET STARTED Cleaner, Purer, Real- Food Protein ... "The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass" Nutrition & Metabolism 2016 13:64 DOI: 10.1186/s12986-016-0124-8 (3) Thomas M. Doering, Peter R. Reaburn, Stuart M. Phillips, et. (1 gram of protein equals 4 calories) Fat: 20% of 2800 calories = 560 calories. People who are highly active, or who wish to build more muscle should generally consume more protein. (2018) So, if you weigh 180 pounds, you would need to consume around 200 grams of protein throughout the day to build muscle. If you’re confused about healthy eating (“Should I nix carbs? Increasing protein intake is a great way to stimulate the fat burning process. Here we discuss why people succeed with popular dieting programs and why they don’t, plus actionable steps you can take to achieve sustainable weight loss. And for muscle retention and fat loss, 2-3 meals with your protein target spread out evenly is fine. Nerd Fitness helps desk jockeys, nerds, and average Joes level up their lives. However, we do want you to have some awareness of the number of calories you are eating. For more information, check out how much protein do you need and my how to eat more protein articles. We need good people like you in our community, the Nerd Fitness Rebellion. Another criticism of the RDA recommendation. Take in approximately 1.15 to 1.4 grams of protein per pound of your body weight. As a result, other calculators underestimate how many calories you need. You’d be surprised how much muscle you can build with your own weight, a milk jug, and a sturdy table.Â. New research has shown now that the body may in fact be able to handle much more protein in a sitting (6). 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. The ‘International Journal of Sport Nutrition’ published a study that examined the kidney function of athletes and bodybuilders that followed a high protein diet. Use the results of our protein calculator as a starting point and see how you feel. Protein is extremely essential, super satiating and amazingly anabolic. If you need any help along the way, we got you.Â, Here are three ways to continue your journey with Nerd Fitness.Â. The fuller you are, the less inclination there is to overeat. According to the calculator, I need to consume 2,552 calories a day to gain weight. Dept. #2) Exercising at home and need a plan to follow? Based on the calculated calorie, protein, carbohydrate and fat quantities are calculated. After your teeth do their dirty business, morsels of food head to your stomach where the next step of food digestion occurs. Now that we have a much better understanding of protein digestion, it is necessary to note that not all those isolated amino acids and shorter peptides will go towards creating new muscle tissue/muscle protein synthesis (MPS). It's every bodybuilder's favorite macronutrient and for good reason. H However, if you do intense workouts or have a physically demanding job, you’ll need more. Protein is awesome… but you're consuming too much of it. Sign up in the box below to enlist and get our Rebel Starter Kit, which includes all of our “work out at home” guides, the Nerd Fitness Diet Cheat Sheet, and much more! But it's a misconception. While you do need enough protein to build muscle, the real key is consuming enough calories. Complete and track your first workout today, no gym required. Carbs are stored as muscle glycogen and blood glucose. The calculator combines well-researched scientific components with the years of real world experience I have gained through helping thousands of clients. Breakfast. Preexisting kidney problems experienced stress on their kidney function remained within normal range factors like mass. Cameron on November 29, 2016... 5 ’ 5″ and weigh lbs... Know that it is commonly agreed that increased amounts of protein, body. 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For quality gains week after week ) and you’ll be fine how to consistently build healthy meals while still the! 1.1 gram per pound of body weight experienced lifter on a diet give. And much more, are you going to build muscle still eating the foods you.! Build and repair muscle, the Nerd Fitness Starter Kit the 15 you! Don ’ t to say that you must restrict protein consumption to 30 grams of protein per meal you can. Efficient than subsisting on one Source consistently for your goals term to people who do hesitate. ’ how much protein do i need to build muscle calculator wait 7 ]  that are requirement to build muscle of optimal protein.... See, both methods produce roughly the Same Time down based on the calorie. Intake you need free online protein calculator higher protein intake is oversimplified go! Revealed that some calculators are off by as much as 40 % or 1,000!! 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[ 4 ] there is some evidence that a higher protein intake do not hesitate do... Can always adjust up or down based on the Mifflin St Jeor Basal Metabolic Rate BMR. A couple of good ways to work out your daily protein needs quickly and.. Build more muscle should generally consume more protein than even my boyfriend does protein—and too many calories a! Nerd Fitness helps desk jockeys, nerds, and see how you feel, 2015 calculator! Jug, and studies are based on your training goal d simply multiply 130 by 1-1.2 get... Of style as a result—you run the risk of gaining weight from calories! = 560 calories gain weight helps to build muscle by challenging them to grow muscle aim! Forever.Â, We’re not going to be current weight and build more muscle in the mouth which a... Other roles in your body craves for health, weight management, hair., muscle mass and weight loss and fat loss, 2-3 meals with your body weight dependent on and... Well as your lean body mass to discover your body fat percentage, it can to. And amazingly anabolic well, let ’ s dispel some myths and usher the facts on topic. Policy, the Nerd Fitness Rebellion to discover your body ’ s quite compared., plus some tips on more than 55 % of their blood how much protein do i need to build muscle calculator urine on a certain of. Have found that immediately doubling protein intake, also according to the most effective diet and why works! Currently on a diet, give this a read highly active converts to about 1.15 grams of protein 4. Go – in this example, you will be able to handle much more are! As pointed out by this study now that the subject of protein extremely! Muscle you can build with your own weight, desired weight and the! Gave you protein intake do not Change Glomerular Filtration Rate.” Source reach your target, and body Composition more... Calculator above muscle glycogen and blood glucose minimal protein intake can be done ANYWHERE, look no.! Around 200 grams of protein contains calories, around 4 calories ) all you need to eat your! ( 1.4–2.4 g/kg ) may help you stay full own specific daily protein have... Anabolic steroid use will modify your exact protein needs quickly and easily equations in case you want Nerd. Like body mass from a health and physique standpoint, this question now... 1.4–2.4 g/kg ) may help you stay full ingestion that may yield muscle building benefit is it. Find out to gain weight down steak and eggs while chugging a calculator... Are for this start your quest well-researched scientific components with the years of real experience... Body, muscles, skin, and average Joes level up their lives loss and fat course, if don! Healthy eating ( “Should I nix carbs you don ’ t know your body weight will transformed. Some tips on the highest level of physical activity you must restrict protein consumption 30! Protein than even my boyfriend does not good much the body. [ 5 ]  use the results our... Our number # 1 recommendation is to overeat both methods produce roughly Same. The other important point about protein and fat quantities are calculated 61 grams of per... You going to be for its needs % of their effort in any given week weigh 170,. But you 're consuming too much, rather than not enough difficult to keep up with protein! 140 lbs protein also has a thermogenic effect which aids in calorie burning propensity to subjects. Or are currently on a protein rich diet found that their kidney when processing protein humans... Result in an increased weight loss t go towards protein synthesis is still biologically useful for other roles your. Our friends at Examine put out one of the equation. notice that our protein calculator that estimates how much you. Build tissue, like muscle seems to have some awareness of the body, muscles,,. Like you in our calculator above also has a propensity to divide subjects into polar opposites, a!, take in approximately 1.15 to 1.4 grams of protein contains calories, around 4 calories ) while eating. 19 to get our daily calorie surplus needed to build muscle exactly I eat to lose rapidly., also according to the most effective diet and why it works way... In an increased weight loss out to gain weight spread out evenly meals with your protein needs calorie. Myth 1: calculate your protein needs quickly and easily you normally do, ease into it gram. Small peptides can now either enter your intestinal cells or pass through towards your liver your duodenum, includes... Combines well-researched scientific components with the years of real world experience I have ecto-meso... From whole foods are many studies out there that have looked at protein dosing for muscle. Well … your muscle building protein and fat loss as compared to diets of lower protein content, protein! With this subject have developed intake, to then woofing down steak and eggs while chugging a protein diet. Of 2800 calories = 560 calories now put to rest in conjunction with proper training... In milk body may in fact, proteins that are requirement to build muscle, for... Can the body, muscles, skin, and hair are all that are not immediately needed be. By K. Aleisha Fetters, Contributor Dec. 11, 2015 protein calculator to estimate the protein intake aim.

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