How much protein should a woman eat to gain muscle

Consuming the protein RDA can help maintain your lean muscle mass. However, to build muscle and gain weight the Academy of Nutrition and Dietetics recommends you consume 1.4 to 1.8 grams per kilogram, or about 0.64 to 0.82 grams of protein per pound of body weight each day.

How much protein should I eat to gain muscle and lose fat?

How much protein should I eat to gain muscle and lose fat? Multiple sporting bodies have said that a minimum intake for those looking to gain muscle, lose fat, and improve athletic performance is 0.54 to 0.77 grams of protein per pound of bodyweight per day.

How much protein day women to build muscle?

If you are heavier than you would like to be, use your ideal body weight to calculate your caloric needs. For example, a 135-pound woman would need 95 to 108 grams of protein daily for muscle building.

How much protein per pound of body weight?

1-1.2 grams of protein per pound of body weight. Average healthy adult MALE whose primary goal is building muscle, getting “toned,” maintaining muscle while losing fat, increasing strength or improving performance. 1-1.5 grams of protein per pound of body weight.

How many grams of protein do you need to gain muscle?

It’s important to eat enough protein if you want to gain and/or maintain muscle. Most studies suggest that 0.7–1 gram per pound (1.6–2.2 grams per kg) of lean mass are sufficient.

How much protein should I eat to lose weight and build muscle?

For building muscle and fat loss, I would recommend about 40% of your total calories come from protein or about 1 gram of protein per bodyweight in pounds.

How many grams of protein do you need to lose fat?

Multiple sporting bodies have said that a minimum intake for those looking to gain muscle, lose fat, and improve athletic performance is 0.54 to 0.77 grams of protein per pound of bodyweight per day. Many default to 1 gram per pound of bodyweight because it appears to be just as effective, it’s easier to remember,

How much protein should I consume daily?

Consider increasing your daily protein to 1.5 or even 2 grams of protein per pound of body weight. Yup. You read that right. Throughout my 17 years of bodybuilding, I have refused to consume less than that on any diet. Getting in plenty of protein, spread fairly evenly throughout the day, helps protect your muscle tissue from breakdown.

Can you lose weight by eating more protein?

However, if you do intense workouts or have a physically demanding job, you’ll need more. [2] While the average healthy diet provides enough protein for most people, it may benefit you to bump up your intake if you exercise to build muscle or lose fat, either from dietary protein or supplements.