If you are trying to gain some muscle, you are probably interested to calculate how much protein per day to gain muscle. People usually eat more protein that they actually need. It is believed that the average amount of protein per day is from 40 to 70 grams. However, this amount depends on your age, gender, metabolism and life style. If you exercise a lot, your daily needs will increase and you will need more protein. Nevertheless, this is not the rule. Some people may exercise a lot, yet their daily protein needs will remain the same or change just a bit. Just the fact that you are exercising doesn’t mean you necessarily have to take more protein. That depends on your own body.
Who Needs More Protein?
Bodybuilders really need more protein. Professional athletes also need more protein. But you shouldn’t exaggerate. However, if you exercise a lot, your needs will increase.
How to Calculate Your Daily Needs
You just have to calculate them correctly. Here is how to do it: measure your weight first. Then divide it by 2.2 to get your weight in kilograms. When you have calculated your body mass in kilograms, multiply that number with number from 0.8 to 1.8 g/kg. This number you get is your daily protein need in grams. Let us explain the range from 0.8 to 1.8. If your job is static and you do not have a lot of physical activity, your number will be 0.8. If you are dynamic, or you have a stressful job or you’re engaged in physical activity every day, you should use higher numbers (from 1 to 1.8). If you are pregnant, you will also need more protein. If you are recovering from any illness, your body will need more energy, so you will use a higher number.
There is another way to calculate your daily need. You can use your total calorie intake and calculate the percentage of proteins that should be included in your total calorie intake. First, you have to know how many calories you need daily.
Your metabolism is crucial here. You will have to calculate how many calories you can burn every day. Then you calculate your basal metabolic rate (it is simple, there are many on line calculators). Add the first number to the second one and the result will tell you how many calories you need to consume every day to keep the weight you already have.
Therefore, if you want to gain muscles, there are two things you have to do: to exercise more and increase your protein intake from 40 to 70 grams per day (in average).