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Protein Eaten: How Much Is Enough to Gain Muscle Mass




Working hard in the gym is only half of the battle when it comes to building muscle. The other part is in the kitchen and directly refers to what you eat. Muscles comprise 25% of protein consumed, and 75% belongs to water and carbohydrates. So, to make them grow, we have to ensure a minimal amount of protein intake.

The big question is, "how much protein is enough for gaining muscle fast" indeed, it's essential to know which protein fits your body's needs as too much of it can be dangerous, while too few effects to no results. Finding the golden middle is the key to successful muscle building.

There are two ways primarily used for calculating the required amount of protein for maximum gains:

1. Consume 1g of Protein Eaten For Each Pound of Body Weight:

This is the most popular way among bodybuilders to detect how much protein they need. Pretty easy to calculate. For example, a person who weighs 200 pounds has to eat 200 gr of protein daily. Here is a big BUT.

This formula is not suitable for those with a high level of fat. For this category of people, 1 gr of protein for each body weight is too much. This is how we get to the second formula, which is more precise and considers the fat level too.

Must Read: The Truth About Protein Absorption: How Often You Should Eat Protein to Build Muscle

2. Multiply The Lean Muscle Mass in Kg to 2,75 and Get a Daily Dose of Protein:

For this, you have to determine which is your fat percentage. Make the measurements of your height, weight, and waist, and calculate your body fat online. Just search for "body fat percentage calculator" on google, and you will get dozens of tools available for free to help you with this task.

For example, if you weigh 80 kg, which means 176 lbs, and your body fat percentage is 14%, then determine your lean muscle mass this way:

* 14% x 80kg=11,2 kg

* 80 kg-11, 2 kg= 68.8 kg

68,8 kg is the weight of lean muscle mass

*68,8 kg x 2.75= 189, 2 gr is the required protein intake daily.

So, for a person who weighs 176 Lbs, the needed amount of protein for maximal muscle gains is 189gr of protein per day.

Setting up the amount of protein needed based on lean muscle mass is more accurate since an overweight person following the first rule will far exceed the total amount of protein he needs for muscle growth.

 The More Protein Eaten, the Better it is

This stereotype is firmly fixed in the beliefs of most bodybuilders. But it is not valid. Our bodies can remarkably eliminate the surplus of protein every time it occurs. The higher amounts of protein intake must be accompanied by intensive workouts during which muscles are broken and need more protein for recovery.

Sedentary individuals who aim to build muscle by increasing the rate of proteins are doomed to failure. The best is to avoid extremes. Especially if you take your proteins from supplements, taking too much of them can affect your kidney, which is terrible. Eating too little protein will not help you build muscle, while too much of it will not be absorbed.

The downside is that by overeating protein,, you reduce the carbs and fat intakes which are tremendous for having energy. Stick to the moderate doses advised above. A relatively fat man who weighs 180 lbs should eat about 190 or even 200 gr of protein daily. The higher the body fat level, the more careful you have to be with the amount of protein you eat.

Must Read: 4 Meals with Most Protein to Take If You are Body Builder

Best Sources of Protein Eaten

Not all proteins are equal. You can take two types of protein from food: complete proteins from animal sources, and incomplete proteins from vegetables. Muscles more rapidly use proteins from animal sources for recovery and regeneration. The proteins from plant sources have a lower biological level, meaning that muscles absorb them more slowly.

Must Read: Animal Protein vs. Plant Protein: Which Is Best for Building Muscle?

In this connection, the higher the biological level of protein, the faster muscles absorb; for example, eggs are given 100% of physical status, beef- is 80%, and beans are given lower than 50%. Whey protein has a very high natural level of up to 104%. This means it is an excellent alternative for those who struggle to eat meat, eggs,, or other foods.

However, keep the dosage to your needs and do not use more just because you want tremendous muscle gains quickly. The answer to the question from the title is that correct dosage of protein for ensuring maximal gains should vary around 1- 1,5 gr of protein for each pounds of body weight.


Suppose you are an overweight individual looking to lose weight as well, then the better would be to determine your daily necessity protein using the calculated method shared above. For most lean individuals, a higher-than-average protein dosage would only benefit them.

Not even an immediate effect will be achieved if you take a half dose of even less. To grow, your muscles need food; if you do not give it to them, they will not increase in size.


Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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