How Much Protein Should You Eat A Day To Build Muscle

The amount of protein you need depends on your weight goals and lifestyle. You can eat more if. Average healthy adult female whose primary goal is building muscle getting toned maintaining muscle while losing fat increasing strength or improving performance.

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How much protein do i need.

How much protein should you eat a day to build muscle. This macronutrient is crucial for building and maintaining muscle mass. It also increases satiety which is why it s so important to get enough protein when you re limiting your calories to meet a fat loss goal. 0 8 1 grams of protein per pound of body weight. This is the minimum i d recommend in this case.

So if you weigh 180 pounds you would need to consume around 200 grams of protein throughout the day to build muscle. If anything i d rather err on the side of eating a little too much rather than not enough. There s no reason you can t eat more. In short if you re trying to gain muscle or even if you just want to hold on to the muscle you have while you drop fat 2 2g of protein per kg of lean body mass is plenty.

To build muscle aim for around 0 7 grams of protein per pound or 1 6 grams per kilogram of bodyweight each day. But if you re trying to build muscle calder suggests heeding the american college of sports medicine s guidelines and consuming between 1 2 to 2 0 grams of protein per kilogram of body weight of protein daily or about 0 54 to 0 9 grams per pound. That will do the job for most people. 1 1 2 grams of protein per pound of body weight.

The daily minimum recommended by the national institutes of health is 0 36 grams per pound for a sedentary person 1. How much protein per day to build muscle. 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.