# How Much Protein To Gain Muscle Calculator

January 17, 2022 By Vaseline

How Much Protein To Gain Muscle Calculator. And this amount may increase as high as 1 to 1.5 grams/pound when looking to add lean mass using a calorie surplus. Here there are 3 standardised options:

When you eat sufficient amounts of protein, you build more muscle while minimizing fat gain. 1/4 whey protein isolate (20 grams of protein) lunch. Peanut butter and jelly with high protein bread.

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### They Add That This Amount Is In Line With The Acceptable Macronutrient Distribution Range For Protein And Is Consistent With Usda Recommendations.

This calculator provides an accurate estimate for how many calories to eat for muscle gain, as well as guides for how much protein, carbohydrates, and fat to eat. 2624 + 250 = 2,874. Will give you a strategic bump up in protein that reflects a moderate calorie surplus of 500 calories, on a 40/30/30 macro split.

### In The Case Of Lean Body Mass, It’s The Total Amount After Taking Out Your Body Fat Percentage.

But the exact proportion depends on your fitness goal. If you’re a female and currently at a healthy weight of 150 lbs, you need 1.2 g/kg protein to build mass. The final result with method #2 is 2,874 calories per day, which should cover bmr, general daily activity, training and a surplus to facilitate new muscle growth.

### The Simplest Approach Is The Grams Per Kilogram Calculation Using The Table Above.

Based on the averages from evidenced backed recommendations, a good rule of thumb for maintaining existing muscle is to eat roughly 0.8 to 1 grams of protein/pound of body weight. Enter your parameters for calculation of calories for weight gain of. The rule of thumb, according to many scientists, is that you should consume 2.2g of protein for every kg of weight.

### 0.82G Per Pound Still Provides Enough Protein To Facilitate Muscle Growth.

When you eat sufficient amounts of protein, you build more muscle while minimizing fat gain. 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. If you prefer metric, multiply your bodyweight in kilograms by 1.6.

### 1G Per Pound Is The Standard And Recommended Option.

Use our protein intake calculator to build muscle & maximize anabolism examples of a diet to maximize anabolism to help one build muscle and stay out of a catabolic state as long as possible. Protein is the macro nutrient most used to build muscle, and eating adequate protein is essential when it comes to hitting your muscle building potential. If anything, i’d rather err on the side of eating a little too much, rather than not enough.