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Ideal Protein Requirements for Building Muscle Mass

Ideal Protein Requirements for Building Muscle Mass

Protein requirement is probably one of the most controversial subjects in the fitness and in the health industry.

Whether for athletes or normal persons, dozens of studies and theories occurred along time to find the optimal protein requirement that a human body needs.

Although these studies and theories ought to bring to light a clear answer, it seems that they somehow gave birth to more questions than answers.

In this article my main target is to give to those people who are looking to build muscles an optimal way to calculate their daily protein requirements.

It is well known that if you want to build muscles you have to eat a diet rich in protein.

There are some nutritionists which recommend that all the people that want to build muscles need to have 25-30% of their diet composed of protein, thing with which I don’t agree.

30% from a diet that is composed of 1000 calories is equal to 75 grams of protein per day, thing which is not that a big deal. But let’s assume that a person has a diet constituted of 4000 calories, this would mean that this person will have to eat 300 grams of protein per day, thing which is exaggerated and can lead to health problems.

The best way through which a person can establish its daily requirements of protein in order for him to build muscles and keep his general health at good levels is by using grams of protein per pound of lean body mass and not percents.

Read carefully above, I said Lean Body Mass not body mass.

Usually a person needs to take 0.9 grams of protein per pound of lean body mass to build muscles. So, if your lean body mass is 150 lbs you will need to eat 135 grams of protein daily.

But along with the above information another issue emerges:

  • How to find your lean body mass (LBM) weight?!

In order for you to find your lean body mass weight, you need to know your percent of body fat from the total weight.

But let’s assume that you don’t know it, so you’re options are the followings: going to a doctor and ask him to help you or to take a look at the chart below:

Ideal Protein Requirements for Building Mass

After seeing the above chart you should know with approximation the percents of body fat that you have at the current moment. Of course that you won’t know with precision your percent of fat mass, but all you need is an approximation.


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So let’s assume that you integrate in the 15% category and your total body weight is 160 lbs. This means that your LBM is 85% of 160 lbs. So it is obvious that your LBM is 136 lbs.

Now that you know that your lean body mass is 136 lbs you can set your daily protein requirements by doing the next math formula:

0.9*LBM=PR (protein requirement)

Personally I believe that this is the best method through which a person can calculate accurately his daily protein requirements.

Keep in mind that if you have other goals than building muscles you shouldn’t use the above formula.

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