How do I calculate how much protein I need to gain muscle?

How do I calculate how much protein I need to gain muscle?

The Verdict. 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 much protein should you eat a day to gain weight calculator?

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. This equates to 1.5 to 2.2 grams of protein per kilogram.

How can I get 150g of protein a day?

Deli meat (4 slices is 20g). beef jerky (Pacific gold brand is 14g per serving). shrimp (100g cooked 24g). chicken breast (4 oz is 26g). Chicken Thighs (4 oz is 19g). Ground Turkey (4 oz is 22g). Ground beef (4 oz is 22g). Egg whites (½ cup is 13g).

What happens if you eat too much protein?

Excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time, especially if you consume too many calories while trying to increase your protein intake.

How much protein is too much?

Excessive protein intake would be more than 2 grams per kilogram of body weight each day. If you are overweight, your weight is adjusted before calculating your protein needs to avoid overestimating. You can see a dietitian to help develop a personalized plan.

How can I get 140g of protein a day?

So in order to get to 140 grams, you would need to eat a lot of meat (12 ounces+) per day along with other high protein sources including eggs, whey protein, and possibly dairy (yogurt, milk).