Welcome to the best damn “how much protein” article on the web. Nothing else covers this topic so completely.

Everything is revealed: A precise formula, the best sources of protein, where to get it, a video, FAQ section…I’ve covered all the bases here.

Here’s the deal: If you don’t get enough daily protein, you CANNOT and WILL NOT build any muscle. So this is as critical as it gets.

Hey, before I tell you exactly the quantity of protein you need, I need to say that the QUALITY is also all-important. Some proteins are far superior to others for building muscle. In fact, there are 5 definite BEST sources of protein for building muscle, and if you aren’t getting them, you are not gaining maximum muscle as quickly as possible. That’s a fact!

If you want the list, as well as a full explanation, enter your email below. You don’t have to go to your email to click a confirm link; the info you need will appear immediately after you click the button. Enjoy! 🙂

 

Listening to the average Joe or your doctor about how much protein you need in your diet is simply not going to cut it for the bodybuilder. We need more than the average person because our muscle tissue is constantly being ripped up and repaired.

Here’s a fantastic little video explaining how the protein you eat actually turns into muscle. Watch it first, then I’ll give you the formula you need.

HOW PROTEIN TURNS INTO MUSCLE TISSUE

 

THE FORMULA FOR WORKING OUT HOW MUCH PROTEIN YOU NEED

 

There are 2 ways to figure out just how much protein you need. First, the easy way:

Consume 1g of Protein per Pound of Body Weight

So if you weigh 180lbs, consume 180g of protein per day.

To build muscle consume 1g protein for every lb bodyweight eg 180lbs=180g protein Click To Tweet

 

Simple, but this formula doesn’t work well for those with more body fat. The result will be too high. And we don’t excess protein as the surplus is simply converted to sugar inside the body (a process called gluconeogenesis).

So a more precise method of calculating just how much protein you need to gain muscle is based on your lean body weight, not your total body weight. It goes like this…

Lean Mass Weight (kg) x 2.75 = Daily Protein Requirement

(By the way, you simply divide pounds by 2.2 to get the equivalent in kilograms. So 170 pounds is 77.27 kg)

Formula for protein to build muscle: Lean Mass Weight(kg) x 2.75 = Daily Protein Grams Click To Tweet

 

To get your lean mass weight, you first need to know your total body weight and your body fat percentage. If you don’t know your body fat percentage, there’s a calculator in the sidebar of this site to help you. Take a few measurements, input them into the boxes and hit ‘calculate.’ Alternatively buy a cheap pair of calipers like Accumeasure here.

Multiply your answer by your total body weight to determine the amount of fat you are carrying. Now simply subtract this from your total body weight to get your lean mass weight.

Take this figure and multiply it by 2.75 to get your ideal protein intake per day in grams.

 

LET’S TAKE AN EXAMPLE

 

A person weighs 170 pounds with 15% body fat.

  • 170 / 2.2 = 77.27 kg
  • 15% x 77.27 = 11.59 kg
  • 77.27 – 11.59 = 65.68 kg (his lean body mass)
  • 65.68 x 2.75 = 180.62

So, therefore our 170 lb, 15% body fat man should be shooting for ~180 grams of protein per day.

Simple when you know how 😉

My free G.L.A.D. Anabolic Diet will allow anyone to easily reach this relatively high protein requirement.

Use this knowledge in conjunction with my free THT weight training program to fuel maximum muscle growth. Grab your copy of THT by entering your details below and I promise you’ll build more muscle faster than anything else you’ve ever tried. Tens of thousands of others already have – like these guys.

 

 


5 star reviews! Get THT Training Totally Free below or buy on Amazon

 

3 X MUSCLE GAINS | SIZE GAINS IN 2 WKS | 100% FREE 🙂


 

 

If, however, your goal is to burn fat while fueling muscle growth at the same time, ‘Total Six Pack Abs‘ reveals the full diet and workout routine that’ll get you RIPPED in the shortest amount of time possible!

 


 

 

FREQUENTLY ASKED QUESTIONS

 

Here are answers to the most frequently asked questions I get about how much protein per day you need to build muscle.

 

I heard that studies suggest 0.82g per pound, not 1g per pound.

Yes I’ve seen this, too. This figure is an average from a bunch of studies. But can you trust the methodology used in all these studies? The accuracy of the measurements? Can you take an “average” result and know for sure that this applies to you as an individual?

Here’s my point: you bust your butt in the gym and get everything else in your diet and lifestyle right for building muscle. Are you seriously going to put all of that effort and discipline at risk over 0.18g protein per pound of body weight? Why risk it? You’ve worked too hard for this.

By taking 1g per pound, you will something really valuable – certainty! Wouldn’t you like the certainty of knowing that your body has all the protein it needs to build muscle at a maximal rate? Again, why take any risk with this? Go ahead with 1g/pound and relax safe in the knowledge that you’ve done all you can 🙂

What about when cutting? Is it the same?

Yes. I make no distinction. If you take in too little protein when cutting, you run the risk of losing muscle. But if you overshoot it, the excess will convert to sugar and this is not good when trying to lose fat. So more is not better. And less is not better,either. Use this precise formula…even when cutting.

What are the best sources of protein for building muscle?

That’s a great question. Not all proteins are created equal. There are 2 important issues:

  • The completeness of the protein
  • The “bio-availability of the protein

Do yourself a massive favor and read my article on this issue here: The top sources of protein for building muscle.

But in short, the more complete the protein is, and the higher the bio-availability, the better it will help you pack on muscle mass. So the top 5 sources of protein for building muscle are in order:

  1. Whey Protein
  2. Eggs (whole)
  3. Red Meat
  4. Poultry
  5. Fish
Do I need to split this protein intake up into 6 or more feedings/day?

No you don’t. That anyone is still eating 6-8 small meals per day in 2016 surprises me to no end. The idea that only a small amount of protein can be absorbed by the body in one sitting is based on an old myth.

I personally split my protein intake over 4 meals per day. It suits my lifestyle. Eating more often (but smaller meals) certainly won’t hurt, but it’s not necessary either. The protein (and all food) you eat absorbs into your system very very slowly over many hours – none of it will be wasted.

There is a lot more to say on this and I’d highly recommend you read my article to put your mind at ease: How much protein can the body absorb in one sitting?

Where should I get my whey protein?

You need a trusted, high-quality whey. I recommend ON whey, which you can get quite cheaply on Amazon here.

I personally get my whey from MyProtein as their whey is regularly & scientifically tested to prove it is as high in quality as they claim. It’s also very inexpensive, especially since you can get 10% off just for being a MuscleHack reader. See details below for how to take advantage of this permanent discount.

 

 

NOTE: MuscleHack readers are entitled to 10% off their orders at MyProtein – not just 1 order, but every time you buy (MyProtein is where I get my own supplements).

All you have to do is use the discount code: MUSCLEHACK when checking out. Use these links to go there…

GO TO MYPROTEIN UK/EUROPE      |      GO TO MYPROTEIN USA


 

Guys, if you have any questions, feel free to ask me below. I’m always happy to help you out 😀

Lift | Eat | Repeat

Mark

Get Totally Shredded Fast

Get ripped at blistering speed without losing muscle and keep gaining in the gym. Also, you get your abs or you get your money back! That's the power of Mark's Total Six Pack Abs program. More details here.

Buff Baking Anabolic Cookbook

Extremely easy anabolic recipes with simple ingredients that makes fueling muscle growth feel like a cheat meal! Bars, cookies, pizza, ice cream...see pics and recipes here.

Advanced T.H.T. Training

A brand new workout including 9 x advanced "Shock & Awe" hypertrophy techniques to ignite pounds of new gains! It's "Game-Changing" time! Got at least 1yrs training experience? It may be time to go advanced! You've never trained like this before. Get all the details here.

The Arm Blast Experiment

Gain up to an inch on your arms over the next week with new "hyper-intense" training techniques that literally force new arm growth. The workout is based on the results of an online study conducted by Mark from MuscleHack. More details here.

Chest Blast Workout

3 Workouts | 7 Days | Up to 3 inches in chest growth! A workout that will fry every muscle fiber in your pecs and literally force new and permanent growth...fast! More details here.

 

The Leg Blast Workout

An explosive training package for fast leg gains! 1 week | 3 x 90 minute workouts | "hyper-intense" techniques = big & fast leg gains. Up to 3 inches in growth. See more details and testimonials here.

HERE ARE THE SUPPLEMENTS I HIGHLY RECOMMEND

Great News! MuscleHack readers can get 10% off all supplements forever!

Just use the links below and add the code 'MUSCLEHACK' at checkout.

GO TO MYPROTEIN UK/EUROPE

GO TO MYPROTEIN USA

Omni-Contraction Training For Bigger Gains

Did you see my recent post on 6 muscle-building techniques you've never heard of? If you haven't applied these techniques, you're leaving gains on the table. Go read it, it's awesome. You'll see that number 3 on that list was Omni-Contractions. Today, I'll give you...

Muscle Mind Hack #3 – The ‘Arnold’ Secret!

Could VISUALIZATION be the key to massive muscle gains? I certainly visualize, and I know it's something that Arnold Schwarzenegger recommended. In fact, visualization is something that almost all successful people have in common, no matter what their particular field...

The Ultimate Deltoid Workout

The shoulders make a HUGE difference to your appearance. They add a lot of width to your frame and make you look GOOD in general. So let's develop some boulders on top of our arms! Like any other muscle, to stimulate as much growth as possible we need to recruit as...

The Secret Of Happiness – How To Be Happy In A Negative World

I’m going to challenge you…. Can YOU be happy for 7 days straight? It seems that the whole world is preoccupied with the concept of dieting. Whether it’s calorie-controlled, carb-controlled, low-fat, whatever – dieting is on the forefront of a lot of people’s minds....

6 Techniques To Build Muscle That You’ve Never Heard Of

Let's get straight to the point... If you want to build more muscle, or are reaching plateaus in your gains, you need to find ways to start jacking up the intensity levels. We want to absolutely maximize muscle fiber recruitment, metabolic stress, muscle damage...all...

Dumbbell Rows

Bent-Over One-Arm Dumbbell Rows will be playing a role in the NEW THT 5 workouts. This article will show you how to do them with proper muscle-building form. So let's FORCE some new growth in those lats once and for all. How To Do Dumbbell Rows  Place one knee on a...

How To Build Big, Thick, Muscular Arms (the full workout)

Here it is. My full killer arm workout! This is how I've built a set of thick and muscular arms over the years. Now you can too. All the variables for a superior workout are here: The correct intensity The correct volume The very best and most effective exercises The...

Ask Mark: Are Electronic Scales Accurate For Measuring Weight & Body Fat?

  * 3 X MUSCLE GAINS   * SIZE GAINS IN 2 WKS   * 100% FREE 🙂   CLICK HERE TO DOWNLOAD How Mark Gets Ripped Mark's Big Arms Plan Mark's Big Chest Plan Mark's Big Legs Plan QUESTION: Can I use a set of electronic scales to measure my weight and body fat percentage or...

7 Mistakes That Are Screwing Up Your Muscle Gains

Pay attention to the following 7 points that I'm going to make. Because if you are making 1 or more of these mistakes, you are most definitely not making the gains you could be!     (1) SKIPPING WORKOUTS   This is a MUCH bigger deal than most people realize. When you...

Build Big Triceps With Decline Tricep Extensions

If you want bigger arms, watch this video! Remember, the triceps take up 2/3rds of your arms. The biceps 1/3rd. So you really need to work those tri's effectively for thick, muscular arms. Decline Tricep Extensions fit the bill extremely well! I'm doing these with...

Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT).

Cool! Click here to take you to the download page. (or check your email for the download link)

Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)

Cool! Click here to take you to the download page. (or check your email for the download link)

Share This