How To Calculate Amount Of Protein Needed

How Much Protein Should I Eat To Build Muscle

How To Calculate Your Protein Needs [Weight Loss vs. Fitness]

If youre trying to build muscle, youre going to want to eat enough protein to induce muscle repair and growth.

Proteins are the building blocks of muscle, so youll need plenty if youre looking to build a muscular physique!

How much?

If youre of healthy weight, active, and wish to build muscle, aim for 0.641.09 g/lb .

There is some evidence that a higher range might be beneficial. Not so much in gaining more muscle, but to minimize fat gain during a bulking phase.

As we mention in our guide, 12 Tips to Gain Weight Quickly, you might put on a little fat when eating in a caloric surplus to grow muscle.

More protein may counteract this a little.

If youre an experienced lifter on a bulk, intakes up to 1.50 g/lb may help you minimize fat gain.

Now of course, if you want to grow muscle, you cant just eat proteinyou also need to strength train!

Luckily, were experts on that.

Here are some resources to begin your training:

  • 5 Best Strength Training Workout Routines For Beginners. If you dont know where to start your strength training journey, start here. This guide will walk you through bodyweight exercises onto becoming a full gym warrior .
  • The Beginner Bodyweight Workout. If youre looking for an exercise routine that can be done ANYWHERE, look no further. Our beginner routine has jumpstarted many Rebels in their strength training. Youd be surprised how much muscle you can build with your own weight, a milk jug, and a sturdy table.
  • Everything You Need To Know About Protein Drinks

    First things first, what exactly are protein drinks, anyway?

    Simply put, protein drinks are beverages that contain a large dose of protein. They are excellent for anyone looking to increase their caloric intake, busy bees searching for a healthy on-the-go breakfast option, and anyone wanting a boost of nutrition.

    While ready-made protein drinks are the epitome of convenience, many folks opt to make their own drinks using quality protein powder like our Precision ISO Protein.

    Masterfully crafted with premium Pasture Fed Whey, this GMO-free formula provides 27+ grams of protein in each scoop to help build lean muscle and strength while fueling the recovery. Perfect for before and after workouts or anytime you need a quick meal for increased energy.

    How To Calculate How Much Protein You Need

    South Africans eat up to 81 grams of protein a day while Americans and the British eat over 100 grams a day. While according to the U.S. Centre for Disease Control and Prevention the recommended daily average for protein is between 46 and 56 grams. But how much do you really need?

    How to Calculate Your Protein Needs:

    1. Weight in pounds divided by 2.2 = weight in kg2. Determine your protein number Mildly Active = 0.8, Regularly Active = 1.5, Heavily Active = 1.8 3. Weight in kg x 0.8-1.8 gm/kg = protein gm.

    Use a lower number if you are in good health and are sedentary . Use a higher number if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

    Example: 140lb female who is mildly active:140 lbs/2.2 = 63kg

    Read Also: Shakeology Vs Protein Shake

    When You Eat Is As Important As How Much

    Another consideration is how often you eat protein during the day. Younger adults have the ability to store small amounts of amino acids from one meal to the next, but that changes around the age of 70, according to Greenwood.

    “For people 70 and older, the window of time between protein meals must be shorter than in younger people. You shouldn’t count on having a steak for dinner, and then no protein until tomorrow night’s dinner. Every meal should have some healthy source of protein in it.”

    Aim to eat about a third of your daily protein allotment at each meal .

    Protein Intake How Much Protein Should You Eat Per Day

    Protein and Bone Health

    Few nutrients are as important as protein. Not getting enough of it will affect your health and body composition.

    However, opinions regarding how much protein you need vary.

    Most official nutritional organizations recommend a fairly modest protein intake.

    The DRI is 0.36 grams of protein per pound of body weight.

    This amounts to:

    • 56 grams per day for the average sedentary man
    • 46 grams per day for the average sedentary woman

    This may be enough to prevent deficiency, but the amount you need depends on many factors, including your activity level, age, muscle mass, physique goals, and overall health.

    This article examines the optimal amounts of protein and how lifestyle factors like weight loss, muscle building, and activity levels factor in.

    Proteins are the main building blocks of your body. Theyre used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions.

    Proteins consist of smaller molecules called amino acids, which link together like beads on a string. These linked amino acids form long protein chains, which then fold into complex shapes.

    Your body produces some of these amino acids, but you must obtain others known as essential amino acids via your diet.

    Protein is not only about quantity but also quality.

    If youre eating animal products like meat, fish, eggs, or dairy every day, youre likely getting enough protein.

    Protein is important when it comes to losing weight.

    Read Also: Does Premier Protein Help With Weight Loss

    How To Calculate Protein Intake

    This article was co-authored by Courtney Fose, RD, MS and by wikiHow staff writer, Jessica Gibson. Courtney Fose is a Registered Dietitian and Certified Nutrition Support Clinician at the University of Arkansas for Medical Sciences. She has worked as a Dietitian since 2009, and received her MS in Clinical Nutrition from the University of Arkansas in 2016.There are 15 references cited in this article, which can be found at the bottom of the page. This article has been viewed 43,328 times.

    Protein is one of the body’s most important nutrients, performing a variety of tasks in our bodies, including acting as enzymes and hormones . The recommended dietary allowance of protein defines the amount needed for the average healthy person and is suitable for roughly 97% of the population.XTrustworthy SourceHarvard Medical SchoolHarvard Medical School’s Educational Site for the PublicGo to source The amount of protein you need every day depends on your personal calorie needs, taking into account your age, sex, state of overall health, activity level and whether you need to lose or gain weight. Calculating the right amount of protein is important because too much protein can cause health problems. Excess protein can stress and overload the kidneys, be converted into body fat, cause dehydration and possibly increase the risk of diabetes, kidney disease and prostate cancer.XTrustworthy SourceCleveland ClinicEducational website from one of the world’s leading hospitalsGo to source

    Choosing The Right Proteins

  • 1Choose lean, low-fat protein. If youre worried about your dietary choices, go for leaner, low-fat proteins over less healthy options. Turkey, poultry, and seafood are good protein choices as theyre low in fat and tend to have fewer calories.XTrustworthy SourceUSDA Center for Nutrition Policy and PromotionU.S. agency responsible for promoting good nutrition based on scientific researchGo to source
  • If youre a vegetarian, protein can be found in eggs, nuts, beans, soy products, and cheeses. Stick to low-fat, healthy cheese options.
  • 2Prepare protein in a healthy manner. The manner in which you prepare protein can cause it to have more or fewer calories. Avoid frying protein or cooking it in heavy oils or butter. Try using heart-healthy olive oil when cooking protein. Consider boiling or poaching eggs instead of frying them. Do not use too much salt. Excessive salt intake can cause problems like high blood pressure.XTrustworthy SourceUSDA Center for Nutrition Policy and PromotionU.S. agency responsible for promoting good nutrition based on scientific researchGo to source
  • 3Avoid processed meats. Processed meats, such as those found in frozen food or deli meats, tend to be higher in fat and calories. They also tend to have a higher overall salt content. Opt for fresh meats when possible.XTrustworthy SourceUSDA Center for Nutrition Policy and PromotionU.S. agency responsible for promoting good nutrition based on scientific researchGo to sourceAdvertisement
  • Recommended Reading: Protein Headache

    How Much Protein Should I Consume From Supplements

    Regardless of your protein needs, it is important to remember that the majority of your food should come from whole food sources like meats, eggs, nuts, etc., not from supplements. Supplements should be used when you need a convenient source of protein and generally, should not make up more than 35% of your daily protein intake.

    For example, if 160 grams of protein is your daily intake, then no more than 56 grams should come from protein supplements . When you are pressed for time, a protein shake is the best option for you, but remember that whole foods are your first choice whenever possible.

    What If You’re Not Hungry

    How do I calculate the amount of protein I need to build muscle?

    A challenge for many older adults is that as they age, their sense of taste begins to change. In addition, a diminished sense of smell can make even favorite foods taste different or less appealing. You may not feel like eating as much as you used to, putting you at risk of not getting enough nutrients.

    “Most older adults just don’t have the appetite they used to have,” Greenwood says. “This is true even for healthy, community-dwelling older people they just can’t eat the quantities they did when they were 50. As their appetite declines, there’s less room for empty calories, so they have to be careful to eat more protein than they used to even if they don’t feel like it.”

    Recommended Reading: What Milk Has The Most Protein

    Other Circumstances That Can Increase Protein Needs

    Regardless of muscle mass and physique goals, those who are physically active need more protein than those who are sedentary.

    If your job is physically demanding or you walk a lot, run, swim, or do any sort of exercise, you need to eat more protein.

    Endurance athletes also need significant amounts of protein about 0.50.65 grams per pound of body weight (

    This can help prevent osteoporosis and sarcopenia, both of which are significant problems among older adults.

    People recovering from injuries may likewise need more protein .

    Summary

    People who are physically active, as well as older adults and those recovering from injuries, have significantly increased protein requirements.

    Can You Build Muscle Without Protein Supplements

    As long as youre getting enough high-quality protein each day, you can build muscle without protein supplements. Supplements are a quick and easy way to boost your protein intake if youre not getting enough. But there is an upper limit, over and above which additional protein isnt going to help much.

    This study, for example, shows that increasing protein intake from 0.6 to 0.9 grams per pound of bodyweight had no effect on muscle growth in a group of untrained men.

    The men trained three days a week on alternate days, using the squat, bench press, deadlift, and bent-over-row. They varied their sets and reps, doing 4 sets of 10 reps on day one , 6 sets of 4 reps on day two , and 5 sets of 6 reps on day three .

    After 12 weeks, subjects using whey or soy to bump up their protein intake to around 160 grams per day had gained no more muscle than subjects eating an average of 106 grams of protein per day.

    Its worth mentioning that the placebo group did eat more carbs than subjects taking protein supplements, which could have affected the results via changes in glycogen/water levels.

    Whats more, the combination of whey protein and resistance training did lead to an increase in satellite cell number, an effect that wasnt seen in the other groups.

    Why does that matter?

    Satellite cells surround your muscle fibers, and play a key role in the synthesis of new muscle tissue. Over a longer period, those additional satellite cells may well have led to bigger, stronger muscles.

    Also Check: Cholesterol In Protein Powder Good Or Bad

    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.

    We Looked At All The Studies And Spoke To Multiple Experts To Land On The Ideal Number

    How To Calculate Grams Of Protein Needed Per Day / How to ...

    When it comes to building muscle and losing fat, few questions can be as confusing as that of how much protein you should consume. The FDAs suggestions for avoiding a protein deficiency are a lot lower than what the average lean, muscular person will tell you they eat. Whats the minimum and is there a maximum? We talked to multiple experts and look at a ton of research to land on the formulas used in this calculator.

    Read Also: Nature’s Bounty Protein Shake Vs Shakeology

    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.

    How To Actually Calculate Your Protein Needs

    Perhaps, then, the best way to measure how much protein you need to consume daily is based on lean body mass, or everything in your body that isnt fat. This could provide a more accurate figure than focusing on just your total weight.

    Of course, if youre a fitness model sitting comfortably at four per cent body fat, then theres obviously not going to be much difference whether protein intake is expressed relative to your weight or lean body mass. For the average guy, however, its a considerably different story. Theyre likely to be carrying more weight around their midriff and have a higher body-fat percentage.

    On the flipside, lets look at an obese man who weighs 135kg. In this case, it would be unwise to base his protein intake on his total bodyweight. Using the 2g of protein per kg, hell be eating a whopping 270g protein on a daily basis.

    Needless to say, our hypothetical overweight man definitely doesnt need to be eating the equivalent of 10 chicken breasts a day, even if hes looking to build muscle. In fact, most research shows little benefit to consuming more than 2.2g of protein per kg of lean body mass.

    Recommended Reading: Is Special K Protein Shake Healthy

    You’re A Vegetarian Or Vegan

    Eat These Recipes:High-Protein Vegan Recipes

    Good news for those forgoing animal products: If you’re eating enough calories, opting for a plant-based diet doesn’t automatically mean you’re not consuming enough protein. According to the Academy of Nutrition and Dietetics, the terms “complete” and “incomplete” protein are misleading. “Protein from a variety of plant foods, eaten during the course of a day, supplies enough of all indispensable amino acids when caloric requirements are met,” the Academy said in a 2016 position statement.

    Vegetarians and vegans may need to pay a bit more attention to what foods give them the best protein-for-calorie value than the average meat-eater, but eating a varied diet that includes protein-rich legumes and soy will keep your body and muscles humming along just fine.

    Other great vegetarian sources of protein: eggs, Greek yogurt, nuts, quinoa and peanut butter. See our Top Vegetarian Protein Sources if you need help eating more protein. Vegans, read up on our Top 10 Vegan Protein Sources.

    How Much Protein Is Right For You Is One Guideline Correct

    How much protein do you need? Calculating protein needs for endurance athletes and bodybuilders

    Does a one size fits all model for protein make sense? Calorie needs differ from person to person, so why not protein? After all, people come in all different sizes, and their body composition is highly variable. It stands to reason that protein needs could vary a lot, too.

    One guideline from the Institute of Medicine recommends that we eat 10 to 35 percent of our total daily calories from protein. This guideline helps a littlea least it attempts to tie protein needs to calorie needs. But the percent-of-calories range is pretty wide, and most people would be hard-pressed to figure it out anyway.

    So, how can you estimate out how much protein your own body needs? Here are two ways.

    Don’t Miss: Fat And Protein Efficient Metabolism Diet

    How Much Protein Do I Need Daily

    According to the Dietary Reference Intake report for macronutrients, a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams.

    Calculate The Volume Of Gel

    Now that you know the concentration of the sample you’ll be loading on the gel, you can calculate the volume to pipet into the well. The recommended mass of protein may vary for different experiments, but for your first gel with fish muscle proteins, try to get 4 g protein in each lane. Your calculation will look like this :

    Note that you need to invert the concentration to make the units cancel out. You need an answer in microliters, because that’s how our micropipets work. If your protein concentration is in g/ml, you can put a conversion factor into your equation like this:

    In the end, you hope that your answer is less than 25 l, because that’s all that will fit in one well of the gel.

    Also Check: Fat Protein Efficient Diet Meal Plan

    Popular Articles

    Related Articles