How much protein and calories do I need to build muscle?

When it comes to muscle mass, studies usually don’t look at the percentage of calories coming from protein but rather the daily grams of protein per kilograms or pounds of body weight. A common recommendation for gaining muscle is 1 gram of protein per pound (2.2 grams per kg) of body weight.

Which is more important calories or protein?

Researchers say calories remain the major determinant of whether you gain weight when you eat more calories than you should. “Protein does influence what happens to your lean body muscle mass during the course of any dietary intervention,” Dr.

Does protein burn fat or build muscle?

While all macronutrients are important, protein is especially important for building muscle. Without enough protein, your body will struggle to repair the muscle tissues that get broken down during weight training. Plus, studies show that a high-protein diet can help with losing fat and gaining muscle at the same time.

How much protein do you need to build muscle and lose weight?

Here’s the number to aim for to build muscle, lose weight, and support your exercise goals. The amount of protein you need depends on a number of factors, including your weight, age, goals, and activity level. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person.

How much protein do you need to get enough protein?

From hormones and enzymes to muscles and the immune system, every cell in your body contains protein. That’s why it’s so important to get enough in your diet! The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or about 0.36 grams per pound.

Does a higher-protein diet make you gain more muscle?

These results may not seem earth-shattering, but they do confirm what you probably already know: If women, especially those who train intensely, eat a higher-protein diet, it’s likely they’ll gain more muscle than women who eat a lower-protein diet.

What are the best sources of protein to get enough protein?

Great protein sources include lean meats, cottage cheese, eggs, and fish. If you’re vegan, eat plenty of legumes, nuts, and seeds. If you find it tough to get enough protein from dietary sources, use protein supplements to hit your numbers. Try adding flavored whey powder to oatmeal, smoothies, or muffins,…