“How many grams of protein per day should I consume to maximize muscle growth, fat loss and strength gains?”

How Many Grams Of Protein Per Day

Always keep this in mind: there is such a thing as optimalbodybuilding nutrition, but there is NO such thing as bodybuilding “super-nutrition”.

In other words, your body can only synthesize a limited amount of muscle in a given day. A lot of beginner lifters will mistakenly think the following…

“Protein is the primary nutrient involved in building muscle, so I’m just going to cram as much protein down my throat as possible and watch the muscle pile on.”

It really doesn’t work that way.

There is a finite amount of muscle you can build each day, and any excess of calories you consume (whether those calories are coming from protein, carbs, or fat) are simply going to end up on your waistline as excess body fat.

Most people hugely overestimate how much protein they really need. The vast majority of people will NOT require 300 grams or more of protein on a daily basis.

So, how many grams of protein per day is optimal? Here’s a very reliable guideline you can stick to…

Aim to consume one gram of protein per pound of body weight each day.

This amount will vary slightly depending on your body type, since protein intake is ultimately based on your lean body mass.

Those on the more overweight side who are carrying more body fat can get away with about 0.8 grams, while those who are leaner and more muscular may require up to about 1.2 grams.

Either way, those small amounts probably aren’t going to make a huge difference.

For most people, I would simply go with one gram per pound of body weight, period.

So if you weigh 180 pounds, you’d aim for 180 grams of protein. (If you weigh yourself in kilos, then it works out to 2.2 grams of protein per kilo of body weight)

This amount of protein will provide your body with the amino acids needed to support muscle recovery and growth without going overboard.

If you want a complete breakdown of proper bodybuilding nutrition, including optimal intake of carbs and fats, check out my previous article that explains How To Structure Your Mass Gaining Diet.

If you found this article helpful, make sure to take my physique quiz below to discover the very best training and nutrition program for your specific body type, goals and experience level...

Take the physique quiz