How Much Protein Do I Need To Build Muscle Calculator

Can You Eat Too Much Protein

Easy Protein Calculator – How Much Protein Do I Really Need To Build Muscle

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.

How Does This Calculator Work

This calculator is based on training studies and meta-analyses investigating the effect of different protein intakes on body composition.

When you eat sufficient amounts of protein, you build more muscle while minimizing fat gain. On a weight-loss diet, a high protein intake makes you lose more fat and retain more muscle mass.

Here are the assumptions the calculator makes, including the sources:

Note that these numbers are minimum recommendations and that nothing bad happens if you exceed them, as long as you still hit your other nutritional and caloric goals. As of yet, there is no known harmful upper limit for protein intake.

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Can Protein Powder Help You Build Muscle

Jim Stoppani, Ph.D., a researcher and the owner and founder of JYM Supplement Science, says that whey powder is as close as it gets to a “required supplement” for anyone looking to build muscle, gain a performance edge, support weight loss, or enhance overall health and wellness.

As he explains in the article “Whey to Transform: Your Expert Guide to the Premiere Muscle-Building Supplement,” piles of research suggests whey is incredibly effective at stimulating muscle protein synthesisâthe process that ultimately produces bigger and stronger muscles.

Whey is so good for muscle-building because of its rapid rate of digestion. Whey is the fastest-digesting protein powder, and once you consume it, its amino acids rapidly break down and are absorbed into the bloodstream. Your blood then carries these amino acids to tissue, where they can quickly initiate protein synthesis.

Whey also boosts protein synthesis because it’s an extremely rich source of BCAAs, the branched-chain amino acids leucine, isoleucine, and valine. Research suggests that the leucine in whey acts much like the key to your car, turning on the powerful engine of protein synthesis.

However, whey is just one option. Any protein with adequate BCAAsâand leucine in particularâwill help you boost protein synthesis and build muscle. Here are some of our favorite muscle-building protein powders.

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The Benefits Of This Calorie Portion And Macro Calculator

Some people naturally eat the appropriate amount of food and calories for their individual needs. Theyre able to maintain a stable body weight for yearseven decades without counting calories, or tracking macros, or ever measuring their portions.

Unfortunately, these intuitive eaters represent only a small segment of the human population. The rest of us typically need help with our eating, in the form of external structure and guidance, at least temporarily. This can help you:

  • Eat the right amount of calories and macros for your goals
  • Understand appropriate portion sizes
  • Improve your food choices and eating habits

Thats why we created this calorie, portion, and macro calculator. It gives you a nutrition blueprint for achieving your goals and, at the same time, helps you develop the skills you need to eat well for life.

Proteins And Weight Loss

How many grams of protein per day to build muscle ...

If you’re trying to lose weight, it is essential that you keep your protein intake at a level recommended by this protein calculator. A decrease in protein consumption can have a detrimental effect on your health.

The reason behind it is quite simple. When we reach a calorie deficit, our bodies don’t automatically start burning the accumulated fat . First, they use the available carbohydrates and proteins. Only then they turn to fat storage for energy.

Accessing the fat storage is not easy, though – it requires some energy, which is usually obtained from breaking down carbohydrates. If these are not available, your organism will break down lean body tissues for proteins that can be converted into carbs.

What does it mean? It means that if you try a starvation diet, instead of losing fat, you will lose muscle mass. That’s why it is recommended to eat small portions of protein a few times throughout the day – so that your cells will not have to turn to its own tissues as an energy source.

If you want to stay fit and in shape, we invite you to visit our calories burned calculator. It is a fantastic tool for losing additional pounds that will keep you motivated throughout your training. How much fat is there to lose? Check it with our lean body mass calculator that will tell you your body weight without fat tissues.

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The Protein Needs Of Athletes

According to the Institute of Medicine, 10 35% of our daily calories should come from protein. Thats not very helpful for us, though.

10 35% is quite a range to choose from, and even if we went with 35%, if our daily calorie intake is too low, we wont get enough protein, and if its too high, well eat more than we need.

So lets look at some of the clinical research available on protein needs, and specifically with athletes.

First, lets look at research conducted by McMaster University.

According to their paper, protein intake of 1.3 1.8 grams per kilogram of body weight is adequate for stimulating maximal protein synthesis. They note, however, that more protein might be needed in the case of frequent and/or high-intensity training, and in the case of dieting to lose fat .

A widely cited study conducted by The University of Western Ontario concluded the same: 1.6 1.8 grams per kilogram of body weight might be enough for athletes, but higher intakes may also be warranted depending on a wide variety of factors including energy intake, carbohydrate availability, exercise intensity, duration and type, dietary protein quality, training history, gender, age, timing of nutrient intake, and more.

As you can see, the topic is actually quite complex, and there may not be a one-size-fits-all solution.

Gym lore can actually lend some insight here, and it agrees with the above findings.

How Much Protein To Build Muscle

    When it comes to building muscle, your gym routine is only part of the puzzle your diet, particularly your protein intake, is the other key factor.

    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. Read on to learn about how to make the most of your protein intake.

    Jump to:

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      Do You Need To Consult A Doctor Before You Start Lifting

      Maybe, but probably not. It used to be the standard recommendation to consult a physician before starting any kind of exercise program. However, we now know that the risks of sitting on the couch far outweigh any risks associated with exercise. Having to go to the doctor even if you feel great is another obstacle to taking up exercise, which prevents many people from starting in the first place.

      Accordingly, in 2015, the American College of Sports Medicine changed its recommendations. You dont have to check with your doctor before participating in regular exercise if you dont suffer from cardiovascular disease, diabetes, or renal disease, and you dont have any signs or symptoms of these diseases.16

      If you feel healthy, youre good to go.

      Now, were not saying you should jump into an elite lifters training program from the get-go. Thats a bad idea, regardless of age. A good training program eases you into the habit of regular exercise.

      If you want to be on the safe side, feel free to consult your physician before hitting the weights. It doesnt hurt, for sure.

      Important: everything in this article assumes that you are healthy without any severe medical conditions. Everyday age-related aches and pains are one thing and part of life. However, if you have any serious injury, disease, or other medical condition, dont jump into any exercise program without talking to your doctor first.

      How Much Protein Per Meal

      How Much Protein Do I Need To Build Muscle? | Nutritionist Explains… | Myprotein

      Muscle protein synthesis is the process of building new skeletal muscle tissue. When MPS chronically exceeds muscle protein breakdown , resulting in a positive net protein balance, we can expect muscle growth over the long term. Each time you eat represents an opportunity to promote muscle growth through the stimulation of MPS.

      Protein-feeding studies using various doses of whey protein suggest that 0.24 g/kg/meal will maximize the MPS of the average young adult, whereas 0.40 g/kg/meal will maximize the MPS of most young adults. For older adults, these two values jump to 0.40 and 0.60 g/kg/meal.

      Desirable minimal protein intake range per meal and age

      Body weight

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      What Should You Do

      Research on how much protein is the optimal amount to eat for good health is ongoing, and is far from settled. The value of high-protein diets for weight loss or cardiovascular health, for example, remains controversial.

      Before you start ramping up your daily protein intake, there are a few important things to consider. For one, dont read “get more protein” as “eat more meat.” Beef, poultry, and pork can certainly provide high-quality protein, but so can many plant foods including whole grains, beans and other legumes, nuts, and vegetables. The table below provides some healthier sources of protein.

      Its also important to consider the protein “package” the fats, carbohydrates, vitamins, minerals, and other nutrients that invariably come along with protein. Aim for protein sources low in saturated fat and processed carbohydrates and rich in many nutrients.

      One more thing: If you increase protein, dietary arithmetic demands that you eat less of other things to keep your daily calorie intake steady. The switches you make can affect your nutrition, for better or for worse. For example, eating more protein instead of low-quality refined carbohydrates, like white bread and sweets, is a healthy choice though how healthy the choice is also depends on the total protein package.

      Good sources of protein

      Does Protein Timing Matter

      The last thing I want to quickly touch on is protein timing. That is, when you eat protein. Does it matter?

      Do you need to eat protein every 3 hours? Is eating protein before or after working out necessary?

      • The frequency of protein intake doesnt matter, so long as you hit your daily numbers.

      Youre not going to go catabolic if you dont have protein every few hours, and eating protein more frequently wont help you build more muscle.

      If you like to eat 3, larger meals per day with several hours in between each, do that . If youre like me and prefer more smaller meals throughout the day, thats fine as well.

      • Having protein before and after working probably does matter, howeverit can help you build more muscle.

      The reason why I say probably and can is the research is contradictory at this time.

      Some studies, such as those conducted by Victoria University, Baylor University, and the University of Jyväskylä indicate pre- and post-workout protein consumption does help build more muscle whereas other studies found no such benefits, such as those conducted by The College of New Jersey and Manchester Metropolitan University.

      Personally, I eat protein before working out , as well as after, because I believe theres enough clinical and anecdotal evidence to support doing so .

      • Eating protein before bed is a good idea as well. Not to prevent muscle breakdown, but to aid in muscle repair.

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      How Much Protein Do You Need To Gain Muscle

      The recommended daily intake of protein is 45-55 g, or around 0.8 g per kilogram of body weight. However, it is important to remember that this is defined as the minimum amount of protein you should consume in order to prevent muscle loss, rather than the recommended maximum intake.

      As such, if you are an adult whose goal is to build up muscle mass through exercise, then this intake is unlikely to be enough . Reema Patel, registered dietitian at Dietitian Fit says:

      “It is highly dependent on the individual, but if you are regularly doing resistance/weight-based training, between 1.2-2 g of protein per kg of body weight per day is a good guideline to work towards.”

      Many recent studies support this recommendation, with the optimum amount of protein for muscle-building appearing be around 1.8 g and 2 g per kg of body weight, which is the amount that most professional athletes aim to consume.

      If you are following an intense exercise regime, you may want to consider consuming around 2 g per kg on a daily basis for the first 12 weeks of training. During this time, your body is most hard at work, breaking down muscle fibres, repairing micro-tears, and creating new structures in order to adapt to your exercise routine.

      After this period, you might want to reduce your protein intake slightly to between 1.2 g and 1.6 g per kg. This is because your body is unlikely to need quite as much after it becomes more used to the muscle damage that your exercise routine is regularly inflicting.

      Optimal Daily Protein Intake For Older Adults

      how much protein do i need to build muscle Archives

      Sarcopenia is a muscle disorder. It is defined as an impairment of physical function combined with a loss of muscle mass. It is the primary age-related cause of frailty.

      Frailty is associated with a higher risk of disabilities that affect your ability to perform daily activities, a higher risk of having to go to a nursing home, and a higher risk of experiencing falls, fractures, and hospitalizations.

      The link between sarcopenia, frailty, and associated morbidities may explain why sarcopenia is associated with a greater risk of premature death and reduced quality of life. This isnt a rare issue, either: in the US, over 40% of men and nearly 60% of women over the age of 50 have sarcopenia, and more than 10% of people in their 20s.

      Reference: Janssen et al. J Am Geriatr Soc. 2002.

      Fortunately, sarcopenia is neither inevitable nor irreversible some seniors have built more muscle in their old age than they ever had in their youth. The older you get, though, the greater your muscles anabolic resistance , and so the greater the protein intake and exercise volume youll need to stimulate muscle protein synthesis.

      Notably, doubling protein intake from 0.8 to 1.6 g/kg has been shown to significantly increase lean body mass in elderly men. Similar observations have been made in elderly women who increase their protein intake from 0.9 to 1.4 g/kg. Even a small increase in protein intake from 1.0 to 1.3 g/kg has minor benefits towards lean mass and overall body composition.

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      What Are The Best High

      That’s a huge question. Where do we start? How about with’s free recipe database, which contains more than 1,600 delicious recipes. The vast majority of the recipes are for high-protein main courses, breakfasts, lunches, snacks, baked goods, vegetable dishes, desserts, and drinks.

      Each recipe includes an ingredient list, instructions, preparation time, number of calories, and the amount of each of the macronutrients per serving.

      The best thing about our database? It’s got a great blend of crazy-easy recipes, as well as fancier dishes you’d be proud to share with anyone.

      How Much Protein Should I Eat In A Sitting For Muscle Gains

      Youve probably heard that the body can only utilize so much protein per meal or in a sitting. This is a bit of a controversial topic although more recent research has been able to provide us with more accurate information.

      Recent literature from 2018 concluded that the ideal strategy for protein intake if the goal is to gain muscle, eat 0.4 g/kg/meal across a minimum of four meals in order to reach the minimum recommendation of 1.6 g/kg/day. However, an upper daily intake of 2.2 g/kg/day spread out over four meals of 0.55 g/kg/meal has also shown to be an effective approach .

      But there are several factors that determine an ideal protein intake the study also mentioned that its practical to individualize a diet program and be open to exceeding estimated averages.

      Overall macronutrient ratio and protein quality/form could play an important role in how much protein can be effectively absorbed and utilized in one sitting.

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      What Makes This Macro Calculator So Great

      Designed, developed, and tested in the Precision Nutrition research laband proven effective with thousands of clientsits the most comprehensive calorie, portion, and macro calculator available.

      Heres why: The Precision Nutrition Calculator first determines the appropriate daily calories for your body, based on the NIH Body Weight Planner.

      This estimate takes into account:

      • Your personal details
      • Physical activity levels
      • The date you want to reach your goal by
      • The changing and adaptive nature of human metabolism

      It then calculates your daily macros, combining the above data with additional factors, including your:

      • Nutrition and fitness goals
      • Dietary preference
      • Macronutrient preference

      But heres the reason this calculator is truly revolutionary: Once it estimates your calorie and macronutrient needs, it automatically converts those numbers into food portions that are equivalent to parts of your hand.

      The result: If you choose, you can skip weighing and measuring your foodas well as logging the details of every meal into calorie and macro tracking apps. Instead, you can use our hand portion tracking system to achieve your calorie and macro targets.

      This unique approach takes the hassle out of calorie and macro tracking, making it easier for you to lose weight, gain muscle, eat healthier, and improve your performance.

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