Promote Muscle Gain By Increased Protein Intake
If you are an athlete, looking to increase your muscle mass, simply eating high-protein foods won’t help. Dietary protein, after deamination, provides energy or recycles components of non-muscle molecules, or is converted to stored fat in fat depos. First of all, one needs adequate caloric intake corresponding to their exercise level. If the intake is insufficient during intense training even augmented protein intake may not be enough to maintain the proper balance of nitrogen since a disproportionate percentage of dietary protein will be catabolized to account for the energy deficit. So, you will burn your proteins before they can participate in muscle development.
However, there is some support that the now common practice of eating and drinking predigested protein in the form of shakes, powders, pills or bars might assist in muscle growth, especially whey protein. A 2019 meta analysis supports the “efficacy and safety of whey protein supplements as an ergogenic aid on athletes’ sports performance and recovery.”
Katch V.L., McArdle W.D., Katch F.I “Essentials of Exercise Physiology”, fourth edition
Jager, R. et. al. “International Society of Sports Nutrition Position Stand: Protein and exercise”, Journal of the International Society of Sports Nutrition 14, DOI: 10.1186/s12970-017-0177-8
WHO “Protein and Amino Acid Requirements in Human Nutrition”, WHO Technical Report Series 935
Cite this calculator & page
If You’re Looking To Lose Weight:
Adding more protein to your diet and making it about 30 percent of your daily calories you’ll eat less. That’s because it takes longer to digest than carbs and helps you feel full for longer. So what does 30 percent look like? It translates to roughly 0.8 to 0.9 grams of protein per pound of body weight or 120 to 135 grams of protein per day.
How To Plug In The Numbers
While you can just use the protein calculator to determine your recommended intake, well show you how to plug the numbers into the formula or rather, how it works.
Ok, so say you are a 30-year-old male that is 6 tall and weighs 185 lbs. Youll plug this information into the following formula for men to find BMR: 66.5 + 13.75 + 5.003 6.775
66.5 + 13.75 x 83.9kg + 5.003 x 182.9 6.775 x 30 = 1,931 calories
So 1,913 calories is the BMR and youll also get this number by selecting the custom option on the activity multiplier. Now lets factor in a specific activity level such as the medium exercise option that youll find in the activity level dropdown menu on the protein calculator.
To get our calculation, well have to take 1,931 and multiply it by 1.55, which equals 2,993 calories. So, the recommended calories for a 30-year-old, 6 tall male that weighs 185 pounds and does a medium level of activity is 2,993.
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Proteins And Weight Loss
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.
Assume Before You Snack
Cravings isnt always the factor behind consuming. For a lot of individuals, there are a number of emotional triggers, such as really feeling tired or stressed, that are often disguised as cravings. So, the next time you really feel starving in between dishes, consider the last time you ate.
If it was less than 3 to four hours earlier, your belly isnt grumbling, and also youre not weak or worn out, youre probably mentally dissatisfied somehow rather than really literally starving. Maintain a journal helpful to make a note of every single time you find yourself grabbing some food when you understand youre not starving to ensure that you can acknowledge the feelings as well as obstruct them before they become worse.
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How Much Protein Do You Need To Gain Muscle
Your protein needs are most directly related to your muscle mass – the more you have and the more you use it, the more protein you need.
Age and fitness level can also impact how much protein is required to promote muscle growth.
Bodybuilders and weightlifters have higher protein needs because they are looking to add mass and are simultaneously using their muscles more than the average person or non-lifter.
Of course, it is entirely possible to overdo it. Eating too much protein can negatively impact your ability to build muscle by limiting your intake of other important macros for bulking that support your training and weight gain. So getting the right amount for your individual requirements is crucial to getting the best results.
Many fitness enthusiasts recommend about one gram of protein per pound of body weight, but this likely isnt a perfect approach for everyone and the research varies on this topic depending on age, fitness level, and overall body composition goals .
How Much Protein Do I Need For Weight Loss
If youre looking to build muscle while also losing weight, youll want to keep your protein intake high but lower your carbohydrate intake slightly. The goal is to get plenty of protein while controlling overall calorie intake. People looking to only build muscle should increase the amount of calories they consume for ultimate muscle growth, but if weight loss is part of the end-goal, then youll want to be mindful of total calories.
Your protein needs for weight loss will depend on what your activity level is roughly anywhere between 1.2-1.8 grams per kilogram, with 1.6 being the sweet spot for maintaining and building muscle while losing weight. Youll need to eat enough to ensure your body has the fuel it needs for necessary processes, but achieving weight loss might require a reduction or adjustment in your daily calorie intake.
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Not All Protein Is Created Equal
When looking at the nutrition quality of proteins, the amino acid composition and digestibility are two important factors. Animal proteins from meat, chicken, fish, eggs and dairy are complete with all essential amino acids as compared to plant sources. Animal proteins are often regarded as higher-quality proteins because they have all the essential amino acids including a higher concentration of leucine per gram of protein. Leucine is the amino acid that triggers synthesis of muscle protein and can play a key role in weight loss, too.
Protein Intake How Much Protein Should You Eat Per Day
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.
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Research On Protein Intake
While there are various recommendations, theres a widely accepted range that has been determined for individuals who are sedentary, active, and who weight train. But theres so much conflict between experts and studies when it comes to ideal protein intake. The research is very mixed.
Some resources suggest that we eat too much protein while more recent research is in favor of higher protein intake, especially for preserving muscle gain and strength. So it can be incredibly confusing for those who want to know how much protein they should be eating.
Theres a misunderstanding not only among the public, but also somewhat in our profession about the RDA. People in general think we all eat too much protein, explained Nancy Rodriguez, a registered dietitian, and professor of nutritional science at the University of Connecticut in Storrs.
Rodriguez was part of a Protein Summit where reports were published to American Journal of Clinical Nutrition that argued Americans may be consuming too little protein. She suggests doubling the RDA and consuming 15-25% of daily calories from protein.
The minimum recommended protein allowance is 0.8 grams of protein per kg body weight per day. This is for basic physiological needs and to prevent deficiency. If you want to find your minimum RDA, multiply your body weight by 0.36 %20per%20day.” rel=”nofollow”> 6).
On average, this is roughly:
- 56 grams per day for the average sedentary man.
- 46 grams per day for the average sedentary woman.
Why Do You Need To Know My Activity Level
This will give us an idea of how much the minimum amount of calories your body will burn in a day. Our keto calculator uses this to calculate your Basal Metabolic Rate . We use this number, along with your body fat percentage, to estimate how many calories youll need for your goals.
The BMR is simply a number of calories we burn while our bodies are at rest and from eating and digesting food. Together they form whats known as TDEE, or total daily energy expenditure. This is the keto calculators estimate for your total calories burned per day. If you use a heart rate monitor or third party software to monitor your calories, you can use the custom input in the activity level section for an even more accurate macro profile.
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How Much Protein Do I Need To Build Muscle
EMMIE SATRAZEMIS, RD, CSSD August 7, 2020
Muscle is made up of mostly protein, so its no surprise that a high protein diet can help you build more of it. Exactly how much protein per day you need is debatable. Common bodybuilding advice suggests eating one gram of protein per pound of bodyweight to support muscle growth, however, the science behind this recommendation varies depending on age, fitness level, and overall body composition goals.
Based on the existing research, heres how much protein you should be eating to build muscle.
Proteins In Common Diets
Our protein calculator allows you to specify a custom percentage of proteins in your diet, but here we list six common diets: high & low carb, moderate, Zone, Keto and DASH, and their protein contents for your reference.
When considering your diet plan and protein percentage of the total calorie intake, don’t forget to consult your physician if making significant changes relative to your current one.
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How Do I Track And Fulfill My Protein Needs
The most accurate way to determine the amount of protein in your diet is to look at the nutrition labels of your food and utilize the MyFitnessPal app to log that information, prioritizing the verified foods designated with a green check mark.
While there is variance in protein content among different sources, below are some examples of high-protein foods to include in your regular rotation of meals:
- 3 ounces of meat, fish or poultry: 21 grams
- 1 cup of cooked beans: 16 grams
- 1 cup of dairy or soy milk: 8 grams
- 1 egg: 6 grams
We Looked At All The Studies And Spoke To Multiple Experts To Land On The Ideal Number
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.
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How Much Protein Do You Need To Survive
In order to merely survive and keep your bodys insides functioning, you need approximately 0.37 grams of protein per pound of body weight. For the metric system people, thats 0.8 grams per kilogram of body weight.
This means a woman weighing 150 pounds, or 68kg, needs approximately 55g of protein.
Consider that the bare minimum. If you want to think clearly, move around, or build up immunity, you need more.
How We Calculated Your Protein Intake
Theres a difference between avoiding a nutrient deficiency and eating the optimal amount of a nutrient.
The U.S. Food and Drug Administrations daily value for protein is 50 grams, based on a 2,000-calorie diet, which is 10 percent of your total calories. A protein deficiency can cause muscle wasting and a greater risk of bone fractures, among other issues.
But if you want to maximize the amount of muscle you can build and minimize the amount of fat youll gain? Or if youre eating in a calorie deficit, if you want to maximize muscle retention and fat loss, then just about every expert and non-expert will recommend anywhere from 0.5 to 2 grams of protein per pound of bodyweight.
Heres what the data says on setting your own intake.
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Does Your Calculator Have A Fiber Intake Option
Our keto calculator will only tell you your suggested carb, fat, and protein intake. The general recommendation for fiber intake is 14 grams per 1,000 calories consumed. The simplest way to meet your daily fiber needs are by eating more low carb vegetables, having some keto bread with your meals, or taking fiber supplements.
If you find that your fiber needs are difficult to meet with your current net carb limit, then simply eat enough fiber so that you have regular bowel movements one or more times a day.
Foods High In Protein
There are many different combinations of food that a person can eat to meet their protein intake requirements. For many people, a large portion of protein intake comes from meat and dairy, though it is possible to get enough protein while meeting certain dietary restrictions you might have. Generally, it is easier to meet your RDA of protein by consuming meat and dairy, but an excess of either can have a negative health impact. There are plenty of plant-based protein options, but they generally contain less protein in a given serving. Ideally, a person should consume a mixture of meat, dairy, and plant-based foods in order to meet their RDA and have a balanced diet replete with nutrients.
If possible, consuming a variety of complete proteins is recommended. A complete protein is a protein that contains a good amount of each of the nine essential amino acids required in the human diet. Examples of complete protein foods or meals include:
- Hemp and chia seeds
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How Did We Calculate Your Protein Intake
Bodybuilding.com’s protein calculator starts with the Mifflin St. Jeor equation, which is considered by our nutritionists and dieticians to be the “gold standard” of calorie calculators. Here’s how it works:
Calculate basal metabolic rate , or the calories your body burns simply by being alive. For men: 10 x weight + 6.25 x height â 5 x age + 5 For women: 10 x weight + 6.25 x height â 5 x age -161
Then, this BMR count is multiplied, depending on your activity level:
Sedentary = 1.2
How Much Protein Do You Need To Function & Thrive
For that, the woman above needs about 85g of protein per day. Thats only a rough estimate. Im just trying to emphasize the importance of getting enough high-quality protein in your diet.
In fact, this is nowhere near exact. Everyone has a unique rate of metabolism. Any underlying health condition is also going to alter these numbers.
For example, I am a 57-year-old woman of average weight who goes to the gym three times a week , exercises on non-gym days and gardens with fervor. I also do my best to consume approximately 90g of protein per day.
Protein IS the building block of all the bodys cells, including the ones that power your immune system. The protein you consume breaks down into amino acids. These amino acids become many specialized building blocks for specialized cells.
OMG, you say. That is a heck of a lot of food Not really.
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