Protein is the stuff of muscles, most people know that, but recent research is showing that a protein rich diet can also help you burn fat.
…but how much should you be eating to build muscle?…and is it the same amount that helps you lose fat?…and how much is too much?
The truth is that everyone is different and it’s no as easy as telling you a number, but there are ranges which you can use to determine how much protein you should roughly be eating per day, depending on your goals.
Bodybuilders and Regular Gym Members on Bulking Cycle
No surprises that this group is the protein heavy group, but opinions vary on how much you should or can eat for increasing muscle mass while trying to keep the fat gain under control.
Note that muscle mass building needs a calorie surplus, i.e. calorie intake is higher than calorie expenditure. Nonetheless, there are dirty bulks and clean bulks and to get the most out of it, you want to eat as cleanly as possible.
Protein intake can be anywhere from 2.2g to 3g per kilogram of bodyweight (3g/kg = 1.36g/lb). Of course some heavyweight guys will go above that but they probably don’t need advice from us!
Very Active Person / Athlete Preserving Muscle but Losing Fat
This can apply to bodybuilders who are on maintenance cycles where they don’t want to add mass but want to keep muscle mass and burn fat where possible.
Protein consumption of between 1.5g to 2.2g per kilogram bodyweight (2.2g/kg = 1g/lb) should be appropriate, tweaked as needed.
Active Person / Athlete Preserving Muscle
This can also apply to someone moderately active who wants to burn fat and preserve muscle.
The protein range is from 1.0g to 1.5g per kilogram bodyweight (1.5g/kg = 0.68g/lb).
Important Notes
Remember: the above protein intake ranges are relative to the other macronutrients – fat and carbohydrate.
The above ranges assume your total calorie intake from all three macros is the same; you are merely adjusting the ratio. A high protein diet does not necessarily mean a bulking diet, unless you also in calorie surplus.
Similarly, it doesn’t mean that you will lose weight unless there is also a concomitant calorie deficit.
Nothing changes the fact that:
- weight gain (e.g. during bulking cycles) requires you to eat more total calories per day than you burn.
- weight loss requires you to eat less calories per day than you burn.
Your metabolic rate and Body Mass Index come into play if you want to be as accurate as possible.
Finally, the ranges for protein intake based on bodyweight should not be followed by everybody. For overweight / obese people bodyweight is not a good indication. Instead, fat mass should be subtracted from total weight to give a lean body mass.
Doctors, nutritionalists, clinics and some gyms can provide this information by doing a few tests.
The alternative – and simpler option – is to use your target weight as the value for your protein ranges, provided of course that your target weight is within reason.
FAQ #2 – How much of each macronutrient – protein, carbohydrate and fat – should I eat?
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