How To Use Our Protein Calculator
Our Promix Protein Calculator is designed to work for someone that is new to training and for the experienced/elite athlete. Choose the path of questions that is appropriate for you and answer the questions truthfully to give the most accurate protein recommendation. Individual data is never shared or published.
Total Calories: 1699 Per Day
Exercise: 15-30 minutes of elevated heart rate activity.Intense exercise: 45-120 minutes of elevated heart rate activity.Very intense exercise: 2+ hours of elevated heart rate activity.
Editors note: The content on BarBend is meant to be informative in nature, but it shouldnt take the place of advice and/or supervision from a medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Speak with your physician if you have any concerns.
How Much Protein To Gain Muscle
So, with all that in mind, how much protein should you eat if you want to maximize muscle growth?
If you want a simple number to aim for, one that doesnt involve trying to estimate your body fat percentage or decide on a target bodyweight, go for 0.7 grams per pound, or 1.6 grams per kilogram, of bodyweight.
Thats the number pulled from a study of studies called a meta-analysis that looked at the effect of protein intake and weight training on muscle growth.
The researchers pooled the results of 49 trials, covering a total of 1,863 people.
After crunching the numbers, they came to the conclusion that eating more than 1.6 grams of protein per kilogram of bodyweight isnt going to help you build muscle any faster.
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Based On Weight And Activity
Other ways to get a more specific protein goal may consider lean muscle mass and/or physical activity level.
The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight per day. One kilogram equals 2.2 pounds, so a person who weighs 165 pounds, or 75 kg, would need about 60 grams of protein per day.
However, your protein needs may increase if you are very active. The Academy of Nutrition and Dietetics, the American College of Sports Medicine, and the Dietitians of Canada suggest that athletes need more protein.
These organizations suggest that athletes consume between 1.2 grams and 2.0 grams of protein per kilogram of body weight per day, with endurance athletes at the lower end of this range and strength and power athletes at the higher end.
Protein Calculator: How Much Protein Do I Need
Determining how much protein to eat per day is important for any lifter, athlete, or person, period! Here’s the number to aim for to build muscle, lose weight, and support your exercise goals.
The amount of protein you need depends on a number of factors, including your weight, age, goals, and activity level. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person. However, if you do intense workouts, have a physically demanding job, or both, experts say you may need moreâperhaps as much as double.
This calculator will tell you how much protein to eat each day based on your specific body and lifestyle. Dial in this nutritional priority to take control of your nutrition and nail your goals!
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How To Calculate The Amount Of Protein In Typical Foods
Now that youve got a rough idea of how much protein you should be eating every day, youll want to estimate how much youre actually eating. I find it easiest to estimate the amount of protein in a meal in 25g units, and the amount for snacks in about 10g units.
Heres why. Common portions of many protein foods we eat at meals conveniently have about 25g of protein, and protein snacks tend to fall in the 10g range. So, it makes it easy to keep track. For example, 3 ounces of cooked fish or poultry has about 25g of protein, and a snack of a single-serve carton of yogurt, a protein bar, or a handful of roasted soy nuts would have about 10g of protein.
If youre a woman aiming for about 100g of protein a day, you can easily do that by taking in 25g at each meal, and have a couple of protein snacks. If youre a male aiming for about 150g a day, you can simply double up your protein units at a couple of meals in order to hit your target.
Can I Eat Too Much Protein
Now that Ive drilled it into your head that you should be eating plenty of protein, a natural question will arise:
How much protein is too much protein?
Weve got good news for you: as long as youve got a healthy liver and kidneys, you can eat lots of protein with no ill effects.
As Examine points out in its research on protein:
Higher protein intakes seem to have no negative effects in healthy people,**
**Of course, if you have specific kidney or medical issues with regards to protein intake, PLEASE go with your doctors recommendation for required protein consumption!
Go ahead and aim for the high end from our protein calculator.
One final note: if our current recommendation for protein is a lot higher than what you normally do, ease into it.
Dont go from minimal protein intake to woofing down steak and eggs while chugging a protein shake.
Studies have found that immediately doubling protein intake can have negative effects.
Increase your intake gradually, a little more each day, and youll be fine!
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What Is The Promix Protein Calculator
The Promix Protein Calculator provides you with a tailored response to your question, How much protein do I need in a day? Our Promix Protein Intake Calculator helps you optimize your nutrient consumption within your daily routine. Whatever your goals, our protein intake calculator will guide you toward the ideal amount of protein and provide valuable information about how to train. Our protein intake calculator not only does the math for you, it guides you toward the right natural protein powder and natural nutritional supplements to fit your preferences and lifestyle for maximal results.
How Much Protein Should I Eat To Gain Muscle
How much protein should you eat to gain muscle? Is one gram per pound of bodyweight too much, not enough or about right? If you eat more, are you going to build muscle faster? Or will you do just as well with less?
Lets find out.
Since youre reading an article about how much protein you need to gain muscle, Im going to assume a few things are true about you.
First, youre lifting weights 2-4 days a week, and maybe doing a bit of cardio on top of that as well.
Youve heard that more protein means more muscle, and more muscle is what you want.
Whats more, you want those gains to be made as fast as humanly possible, without wasting any time or effort in the process.
However, while you dont want to miss out on any gains because youre not eating enough protein, you dont want to eat more than is strictly necessary.
Eating large amounts of protein can be expensive, as well as impractical. If you weigh 180 pounds, trying to eat 180 grams of protein each and every day isnt easy.
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How Much Protein To Build Muscle
If you are aiming to build muscle, you will need to consume more calories than you burn and enough protein to support new tissue growth. Research suggests about 1.4 to 2.0 grams of protein per kilogram of body weight each day to build muscle, but numbers vary. Speak to a sports nutritionist if you need more guidance.
Does Protein Have Any Negative Health Effects
Protein has been unfairly blamed for a number of health problems.
Some people believe that a high protein diet can cause kidney damage and osteoporosis, but science does not support these claims.
Though protein restriction is helpful for people with preexisting kidney problems, theres no evidence that protein can cause kidney damage in healthy people (
Overall, theres no evidence that a reasonably high protein intake has any adverse effects in healthy people trying to optimize their health.
Protein does not have any negative effects on kidney function in healthy people, and studies show that it leads to improved bone health.
The best sources of protein are meats, fish, eggs, and dairy products, as they have all the essential amino acids that your body needs.
Some plants are fairly high in protein as well, such as quinoa, legumes, and nuts.
However, most people generally dont need to track their protein intake.
If youre healthy and trying to stay that way, simply eating quality protein sources with most of your meals, along with nutritious plant foods, should bring your intake to an optimal range.
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How Should I Use The Daily Protein Intake Calculator
Since we arent taking in-person physical measurements, our protein intake calculator wont provide a true scientific result, but it can provide the best estimate of where to start! The calculator takes into account several factors to determine the best-estimated protein intake to achieve your fitness goal. Since everyones body is different, experimentation is encouraged. Start with the output provided by the calculator, try it for a few weeks and see how you feel. You can always adjust your protein level based on what amount you feel works best for you.
Dietary Reference Intakes For Protein
Dietary Reference Intakes are reference values that are quantitative estimates of nutrient intakes to be used for planning and assessing diets for healthy people.
The Recommended Dietary Allowance falls under the DRI and refers to the average daily dietary intake deemed sufficient to meet the nutrient requirements of most healthy individuals.
But there has been debate as to whether or not the RDA protein recommendations are too low and if it provides enough protein to meet the average requirement.
Nitrogen balance studies upon which the RDA for protein is based may underestimate protein metabolism and, consequently, the dietary guidelines.
Newer methodologies using the indicator amino acid oxidation method show that a minimum amount of protein around 1 g/kg/d may be a more optimal protein intake than the age-old recommendations of 0.8 grams of protein per kilogram of body weight per day or, in imperial measure, 0.36 grams per pound of body weight per day.
The difference in daily protein intake of 0.2 g/kg/d is quite small and is unlikely to pose a safety risk in healthy adults.
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Functions In The Body
Protein is a key structural component of muscles, bones, hair and nails. It’s a major functional and structural component of all cells in the body, and is a part of enzymes, membranes, transport carriers and hormones. Protein is also important in the function of immune cells, the maintenance of fluid and acid-base balance, and in the transport of nutrients throughout the body. Due to its diverse roles, protein is a dynamic and critical nutrient.
How Much Protein Do You Need
Protein is the building block for muscle growth. This macronutrient not only builds muscle, but also helps your body retain muscle mass as you age.
Optimal protein intake will be based on your specific goals and current weight. Protein intake is calculated as a percentage of your total caloric intake or may also be based on your weight.
When choosing your meals, you should look for lean protein sources, such as chicken, lean red meat like sirloin, or fish. In addition, if you want to get the most benefit from your protein intake, you should spread out your protein consumption throughout the day.
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Timing Of Protein Consumption
If youre trying to lose weight by skipping breakfast, you may want to reconsider.
Breakfast helps reduce appetite, increase feelings of fullness, helps curb cravings, and reduces neural signals that contribute to reward-driven eating habits .
In particular, protein consumption at breakfast contributes to a greater feeling of satiety, and this effect is prolonged throughout the day and into the evening, compared to eating higher protein at lunch or dinner.
Moreover, reducing your total daily calories in tandem with increased energy expenditure and a protein-induced feeling of satiety can all help you lose weight, maintain your current weight.
Protein Is Hard To Store As Body Fat
During periods of weight loss, there are often times where more energy is consumed than expended. As such, minimizing how much of that excess energy is stored as fat is important.
The body processes the three different macronutrients in very different ways.
Leaving out a lot of jargon and mumbo jumbo, in order for protein to be stored as fat, it goes through a much different biochemical process than either carbohydrates or protein.
This process makes it much harder for protein to store as body fat.
One study found that protein is stored as body fat with roughly 66% efficiency, while carbohydrates store with 80% efficiency and fats store at 96% efficiency .
During weight loss, overeating protein results in much less stored body fat than overeating on carbohydrates or fat. If you are looking for ways to lose weight fast, consuming protein is a great option!
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High Protein And Kidney Function
A high protein diet can worsen kidney function in people with underlying kidney disease, as excessive protein loads may strain the kidneys to eliminate waste products associated with protein metabolism. Older adults with medical conditions should also be advised to consult their doctor or nutrition professional for further guidance on going on a high protein diet.
Can You Overdose On Collagen
Is too much collagen a thing? Is too much of anything a good thing?
Though collagen is generally safe for everyone, taking too much of any protein puts stress on the kidneys and could harm kidney function in people with kidney disease. Though we wont explore the impact of too much protein in this particular article, its worth noting here. Whats also important to highlight is too much collagen gets turned into fat, which is true with anything in your body.
With that said, if you do want to overeat on collagen, do it in food format not a supplement!
What Are The Benefits To Eating Protein
As a macronutrient, protein is vital to your bodys natural processes. When you supplement your diet with the right amount of protein, you are making it easier for your body to build lean muscle, strengthen bones and tissue, deliver oxygen and nutrients throughout the body, aid in digestion, and regulate hormones. Furthermore, eating protein can help curb hunger, maintain a healthy weight, reduce fatigue, and reduce recovery time after exercise or injury.
Protein Preserves Lean Body Mass
In addition, protein has another benefit on weight loss: it helps preserve lean body mass during periods of caloric restriction.
One study compared the effect of low protein intake to high protein intake on lean body mass over a short term caloric deficit. On average, the low protein group lost about 1.6 kilograms of muscle mass while the high protein group only lost 0.3 kg of muscle mass .
Another similar study compared 0.8 g/kg per day against 1.6 g/kg per day and 2.4 g/kg per day and found that the two higher intakes spared more lean body mass than the 0.8 g/kg per day diet. They also found that there was no real benefit to 2.4 g/kg per day over 1.6 g/kg per day .
Currently, most evidence suggests that ~1.6 grams of protein per kilogram, or .73 grams of protein per pound is a recommended daily target for protein intake to spare lean body mass loss during periods of weight loss.
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Can You Eat Too Much Protein
Many people use high-protein diets for weight loss, muscle building, and postexercise recovery. The Institute of Medicine has not established a protein tolerable upper intake level because of insufficient scientific evidence.
However, the risk of adverse effects for the healthy population at the upper level seems to be very low.
One concern with high protein diets is the potential adverse impact on the kidneys. It has been demonstrated that a high-protein diet is harmful to individuals with existing kidney disease.
However there is little evidence that a high protein intake is dangerous to healthy individuals that have no underlying kidney issues.
High-protein diets have also been linked to the risk of kidney stone formation. For this reason, individuals that have a predisposition to form kidney stones may need to avoid excessive protein intake.
Is 50g Of Protein A Day Good
Getting enough protein is important for your health. For this reason, the Daily Value for protein is 50 grams per day.
How much is 50 grams of protein a day?
According to the USDA Dietary Guidelines, someone who consumes 2,000 calories a day should be eating about 50 grams of protein a day.
Is 100g protein enough to build muscle?
To increase muscle mass in conjunction with regular exercise, the American College of Sports Medicine recommends that a person eats between 1.2-1.7 g of protein per kg of body weight per day. For a 130-lb woman looking to gain muscle mass and strength, thats 71-100 g, and for a 150-lb man, thats 82-116 g.
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