Are you looking for how much protein in grams you need to build muscle based on your body weight in pounds, not kilograms? If you’re looking to add muscle mass, you know protein is essential for your body. It helps build tissue and repair any damage that’s been done to your muscles when you exercise. But how much protein do you need daily to get enough? Let’s break it down.
How Much Protein Should You Eat a Day to Build Muscle?
The amount of protein you need daily to build muscle depends on various factors, including your age, gender, activity level, and overall fitness goals.
Generally speaking, the American College of Sports Medicine recommends that adults consume .36 grams of protein per pound of body weight per day. That works out to about 56 grams per day for a person who weighs 154 pounds.
However, athletes or people trying to gain muscle mass may need up to 1 – 1.5 grams of protein per pound of body weight each day—that would be 154-231 grams for someone who weighs 154!
Protein is four calories per gram of protein. Therefore, a man who weighs 200 pounds and wants to eat 1.5 grams of protein can calculate his protein intake in calories by multiplying his body weight, protein grams per pound of body weight, and calories per gram of protein. Thus he would eat 1200 calories of protein (200 x 1.5 x 4).
What Are Good Sources of Protein to Build Muscle?
Good sources of protein include lean meat like chicken and turkey; fish like salmon; eggs; nuts; legumes like beans and lentils; dairy such as milk and cheese; soy products like tofu; and plant-based proteins such as hemp or pea protein powders. Eating a combination of these foods throughout the day will help ensure that you get enough protein in your diet without relying on supplements—though those can be helpful, too, if needed!
The Last Word on How Much Protein You Need to Build Muscle
It’s important to remember that everyone is different regarding their nutrition needs—so what works for one person might not work for another. To determine how much protein per day you should consume to reach your fitness goals, it’s best to use a protein calculator or adjust your diet based on your results! However, you can never go wrong by listening to your body.
Use the formula (bodyweight x protein grams per bodyweight x 4 calories) to determine how much protein to eat in calories. In addition, Use the formula (bodyweight x protein grams per bodyweight) to determine how much protein to consume in grams. Building muscle doesn’t have to be impossible with proper guidance and dedication!
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