Calculate Your Fitness: How Much Protein to Build Muscle

The term ‘protein is king’ has been repeated so many times that it may be losing its meaning for some folks. However, the fact remains that it’s true, especially if you’re trying to meet fitness goals. With how valuable this nutrient is in body composition, consuming the right amount will make a huge difference to your efforts.

Why Should You Improve Your Protein Consumption?

If you’re trying to get in better shape, upping your protein intake is essential. Being the main building block of your body, its consumption will have significant effects on your body composition.

However, its ability to help you lose weight, stop gaining weight, and build muscle are the most popular and compelling reasons to strategize your protein intake.

How are these possible, you might be wondering? For losing weight, research shows that protein can boost your metabolic rate (1), therefore increasing the calories you burn.

If 20-30% of your total calorie intake is made up of proteins, your metabolism can be increased by 80–100 calories per day.

Increased protein intake can also help you avoid gaining weight by being a natural appetite suppressant. This food type can keep you feeling full more effectively and for much longer than carbs and fat, so if you consume more of it, the less you’ll feel like eating after. This can help those who are looking into making significant caloric deficits in their diets.

Another study (2) (3) also found out that an increase in protein intake can help prevent regaining fat after weight loss. This means that with more protein in your system, the lower the likelihood will be of you gaining weight again after you’ve shed some pounds.

Lastly, protein is also great for muscle building and preservation. Muscles are made of protein so it makes perfect sense that you need to up your intake of this nutrient if you want to gain more muscles. It’s important to consume more protein in this process as muscle protein is also regularly broken down by the body. This is why the best combination for muscle building involves more protein consumption and more muscle strain.

How Much Protein do You Need?

It’s important to note, however, that upping your protein consumption isn’t necessarily an elementary task. You can’t just decide to eat more proteins without any knowledge about how they work. They’re great and all but you need to know how much protein you need to achieve your goals.

How much protein to build muscle is different from how much you need to lose weight, for starters. There are also complications about eating too much of it that you’ll experience side effects like indigestion, discomfort, diarrhoea, and dehydration among other things. Going overboard also will not help speed up your process and might even turn to be quite wasteful. So it would be best to learn the right numbers before you dive into your new fitness regimen.

Computing How Much Protein to Build Muscle and Lose Weight

There are a few different methods experts use to determine how much protein is needed to be consumed for optimal body composition results. However, many of them are flawed as there are so many different variables that can have an impact on their effects. This is why it would be better to go for the most specific method, by basing on your lean body mass.

The rule of thumb, according to many scientists, is that you should consume 2.2g of protein for every kg of weight. In the case of lean body mass, it’s the total amount after taking out your body fat percentage.

So, say, you weigh 90 kg with a 20% body fat, you’ll have 72kg of lean body mass. Multiply that by 2.2g and you’ll end up with 156g.

This is the amount of protein you should consume daily for building muscles. The numbers will be higher if you have a lower fat percentage as you’ll also need ample amounts of protein to maintain your muscle gains.

It should also be noted, however, that some experts say that the ideal number is 1.6g per kg of weight. This can make things a bit more confusing but to be on the safe side, let’s stick with the higher number instead. If you feel some discomfort in consuming high amounts of protein, you can always just scale back instead.

Computing your protein needs based on your body mass will give you a more specific amount of protein without other factors like other kinds of calories and body fat percentage getting in the way. Combined with the right amount of exercise and weight training, you can be sure to get the results you want.


It’s no secret that your diet can really make a huge impact on your fitness goals so it’s crucial to be very particular in this area as well. By optimizing your diet, you can get more out of your efforts. It might seem complicated at first, really, but as our computation above for how much protein your need to build muscle shows, it’s not necessarily the case. You just need to know the basics and you can be sure to enhance your fitness measures to get the results you want.

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