How Much Protein Do You Need To Build Muscle? Answered
The best method of calculating how much protein is enough for building maximum muscle is with the following formula:
Lean Body Weight (kilograms) x 2.75 = Daily Protein Requirement
(By the way you simply divide pounds by 2.2 to get the equivalent in Kilograms. So 150 pounds is 68.18kg)
OK, you first need to know your total body weight AND your body fat percentage.
So now you know your body fat percentage. Multiply this percentage by your total body weight to determine the amount of fat you are currently carrying. Now simply subtract this from your total body weight to ascertain your lean mass weight.
Take this figure and multiply it 2.75 to give you your ideal protein intake per day in grams.
Example
A man weighs 150 pounds with 15% body fat.
* 150 / 2.2 = 68.18kg
* 15% x 68.18 = 10.23kg
* 68.18 - 10.23 = 57.95kg - Lean body mass in kilograms
* 57.95 x 2.75 = 159.36
So therefore our 150lb, 15% body fat man should be shooting for 159 grams of protein in his daily diet.
This is sufficient for all his or her muscle-building needs. You may have heard much higher estimates than this in the past but such astronomical protein intake will not produce extra growth. Any intake above what the body needs will be converted to glucose for energy. If this glucose is not needed, you'll simply get fatter.
So be smart and eat sufficient protein, not excess protein.
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