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How Many Grams of Protein Should I Eat Every Day to Gain Muscle?


What is the recommended daily protein intake? An person with a sedentary lifestyle, sometimes referred to as a couch potato, only needs around 0.4 grams per pound of body weight. That is the whole of it. Therefore, a sedentary individual weighing 200 pounds need just a minimal amount of 80 grams of protein.


It is quite likely that if you are reading this, you are not someone who spends a lot of time sitting on the sofa. For those who are committed to weightlifting, their protein requirements increase.The recommended protein intake is 0.8-0.9 grams per pound of bodyweight, which is much lower than the 2 grams per pound standard seen in several diet regimens. For comparison, there is a difference of 160 grams of protein compared to 400 grams of protein. A discrepancy of 240 grams! That is an excessive amount of protein that is unnecessary.

The significant disparity in protein intake requirements may be attributed to the mentality that if a little increase is beneficial, then a substantial increase must be far more advantageous. This is just not true. The majority of studies on protein amount reveals that individuals who are athletes or serious weightlifters need a higher protein intake compared to sedentary individuals.

Nevertheless, there is a limit beyond which consuming more protein does not provide any further advantages in terms of muscle growth. The weight of the cap seems to be around 0.9 grams per pound of bodyweight. Once you consume more than 0.9 grams of protein per pound of bodyweight, any additional protein intake serves as surplus calories that your body may utilize for energy rather than as essential building blocks for muscle growth and maintenance.

Excessive protein intake may be attributed to the fact that many individuals emulate their dietary habits after a bodybuilding pre-contest regimen. Bodybuilders who are preparing for a show often increase their protein intake since it is filling and does not leave them feeling any hungrier than required while they are consuming less calories. It would be difficult for you to have any sensation of hunger after ingesting 4 pounds of beef in a single day.

High protein, low fat diets with extreme measures

The popularity of ketogenic-type diets has increased in the last decade, leading to a fall in more moderate approaches to nutrition. The general populace adopted high protein diets for the same rationale that bodybuilders adhere to increased protein consumption during a cutting phase. Overeating on a high protein diet is quite unlikely due to its strong satiety factor. Consequently, high protein/low carb diets gained popularity as a convenient method to reduce body fat or decrease calorie intake without the need for calorie counting.

Many people have a strong preference for extreme diets that focus on one macronutrient while neglecting or eliminating the others. The general population became enamored with excessive protein intake due to the prevailing belief that only extreme diets provide results. This assertion is incorrect, since a diet that includes a balanced combination of all three macronutrients may lead to significant advancements.

It is crucial to comprehend that the other macronutrients have the ability to conserve protein. When you ingest an adequate amount of calories from carbs and fats, your body prioritizes utilizing these nutrients for energy and can effectively use proteins for muscle growth and mending muscles that have been injured during exercise.

By maintaining a well-balanced diet, you may fully enjoy the advantages of consuming all the essential macronutrients without the need to be concerned about excessive protein intake. Furthermore, it is essential to consider that while consuming entire foods, both carbohydrates and fat sources include protein.

Experienced weightlifters and optimizing protein distribution

Additionally, a study evaluation conducted by McCaster University suggests that when one gains more expertise in weightlifting, their body may need less protein due to increased efficiency in protein partitioning and use.


Consequently, I felt compelled to verify this knowledge by conducting an experiment on myself. I eliminated all protein shakes from my diet and reduced my consumption of large quantities of meat. Are you aware of the events that occurred? There is no information or content. I did not have muscular atrophy. I did not gain weight as a result of consuming carbohydrates or fats. Indeed, I was capable of engaging in more intense and extended training sessions. I discovered that increasing my daily carbohydrate intake made it simpler for me to get a pump.

Additional results resulting from reducing protein intake and increasing the other macronutrients include successful recovery and a significant decrease in the intensity of muscle pain. Another unforeseen advantage is that I was able to drastically reduce the frequency of my meals.

I discovered that consuming 1.5-2 grams of protein per pound of bodyweight was really challenging until I divided it into the conventional approach of 5-6 meals per day, also known as the bro-style diet. Currently, I am able to effortlessly have breakfast, lunch, and supper while successfully achieving my daily protein objectives. I understand that this may seem little to some, but personally, I would rather not concern myself with the task of finding time to quickly have a chicken breast and a serving of broccoli every 2-4 hours. I adhere to the conventional practice of consuming three balanced meals every day, along with a supplementary protein shake after my exercise, since it aligns well with my lifestyle.

Protein is essential for muscle development, without a doubt.
It is important to clarify that the intention here is not to underestimate the significance of protein in a diet aimed at growing muscle. It is crucial to emphasize that protein cannot be overlooked if you engage in intensive training. Nevertheless, the recommended daily protein intake has been excessively exaggerated for a considerable period of time, either due to popular diet fads or the influence of self-proclaimed nutrition authorities with commercial interests.

If you have been facing difficulties in incorporating a large amount of protein into your daily diet, I suggest you pause and reflect on the reasons for your need for such a high protein intake.

  • An individual engaged in weightlifting simply has to consume 0.8 - 0.9 grams of protein per pound of bodyweight on a daily basis.
  • It is essential to consider the total protein content of all the food items on your plate, including protein-rich sources such as oats, grains, beans/lentils, nuts/seeds, and vegetables.
  • Any protein intake over 0.9 grams per pound is used by the body as an energy source rather than for the purposes of growth and repair. In a calorie deficit, increasing protein consumption will enhance satiety, but it will not lead to a significant gain in muscle mass.
  • Carbohydrates and fats are nutrients that have the ability to spare protein, meaning that your body has a preference for using carbohydrates and fats for energy, while preserving protein for the purposes of development and repair.