What is the Optimal Amount of Protein for Muscle Gain?

This tool is a calculator designed to help you estimate your needs based on your weight and physical activity. To obtain an accurate result, complete the following steps:

1. Your weight: Enter your weight in kilograms in the corresponding field. Make sure the number is accurate to get the most precise calculation.
2. Daily physical activity level: Choose the option that best describes your daily activity level. Options usually range from sedentary (little or no exercise) to very active (intense exercise or physical work).
3. Type of training: Select the type of training or exercise you do most frequently. This may include strength training, cardio, yoga, among others.

How to calculate your protein needs

Proteins are essential for repairing muscle fibers damaged during exercise. When training, fibers undergo micro-injuries, and proteins provide the amino acids needed for repair. A key component for muscle development and maintenance is an adequate protein intake.

Below you can find several examples of how to determine your protein needs in different cases and ages.

Example 1: 25-year-old woman doing weightlifting

If we consider that an active woman doing weightlifting may need between 1.6 and 2.2 g/kg of protein per day, and if she weighs 65 kg:

Therefore, her ideal daily protein intake would be between 104 and 143 g.

Example 2: 40-year-old male marathon runner

A marathon runner, due to the extensive muscle catabolism that occurs during long distances, would also require a high protein range, likely between 1.6 and 2.2 g/kg. If he weighs 75 kg:

Thus, he should consume between 120 and 165 g of protein daily.

Example 3: Adult over 60 years old doing resistance training

Older adults, due to the natural process of sarcopenia, may benefit from a higher protein intake, especially if they engage in resistance training. Suppose they need between 1.2 and 1.7 g/kg, and the individual weighs 70 kg:

For this older adult, the optimal daily protein intake range would be between 84 and 119 g.

5 Factors that influence protein dosage

Among the main factors that stand out, we can mention:

1 Age

During adolescence, there is rapid growth and development that demands an increase in protein intake. Bone and muscle formation is intense, and proteins are essential for these processes.

Over time, metabolism slows down and protein needs stabilize, although they remain vital for cell repair and maintenance. While age can reduce efficiency in protein synthesis, older athletes still require adequate intake, especially if they remain active.

2 Sex

Men, in general, have greater muscle mass than women and may require a slightly higher protein intake. However, baseline needs are similar.

It is a myth that proteins cause women to develop “masculine” muscles. Proteins help women strengthen just as they do men, and for various reasons, such as hormonal factors, unrealistic changes will not occur in the female body.

3 Activity level

While endurance athletes benefit from proteins mainly for repair and recovery, strength athletes also need them for muscle development.

The recommended amount varies depending on exercise intensity and type. For example, weightlifters may require more protein than long-distance runners.

4 General health status

Illness, stress, or surgeries can increase the body’s protein needs.

People with certain health conditions, such as sarcopenia or kidney disease, should monitor and adjust their protein intake under medical supervision.

5 Type of diet

People who do not consume animal products may need to be more mindful about combining different plant protein sources to obtain all essential amino acids.

Those following regimens such as the ketogenic diet or Atkins have increased protein intake, adjusted to their specific requirements. Allergies or intolerances to certain protein foods, such as gluten or dairy, can influence the protein sources chosen and the amount consumed.

How to build muscle with protein post-workout?

Don’t worry — it’s not imperative that as soon as you finish your workout routine, you rush to take advantage of the anabolic window… It extends far beyond the post-workout period… up to 48 hours after training.

However, consuming protein after intense physical exercise will help kick-start muscle recovery.

During intense efforts, the body may use muscle proteins as energy, so a post-workout shake helps rebuild and strengthen muscle mass.

Visit the full protein catalog

Sources

1. Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10. http://doi.org/10.1186/s12970-018-0215-1

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