The recommended intake of protein – For your goals

A man is pushing a sleigh in a gym. He's in good shape because he eat the recommended intake of protein for his goals

Knowing and reaching the daily recommended intake of protein for your goals is crucial whether you’re trying to build or maintain muscle mass.

Let’s have a look at how much protein you need to reach your goals.

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How much protein per day to build muscle?

It’s a well-known fact that you need to eat a good amount of protein to gain muscle mass.

The recommended intake of protein needed to build muscle mass is between 1.2-1.7g of protein per kg body weight (0.5-0.8g per lbs of body weight)

This means that a person weighing 84kg (185 lb) would need somewhere between 101-143g of protein a day to gain mass.

Is the timing of protein important?

How much protein per day for weight loss?

Getting enough protein is key when trying to build muscle. It should come as no surprise that it’s just as important, if not more, when trying to cut down.

The recommended intake of protein needed when losing weight is higher than when gaining muscle. You should eat somewhere between 2.2-2.6g of protein per kg of body weight (1.1-1.2g per lbs of body weight) when cutting down.

This means that a person weighing 84kg (185 lb) would need somewhere between 185-219g of protein per day when losing weight.

How should my macros look during a weight loss?

Eating enough protein is one of the hardest parts of lifting. We have to eat more and more as we’re getting bigger, and meat isn’t exactly cheap.

Whey protein has a bad reputation in some circles. Many believe that you should reach your daily target through “real” food and not supplements.

Sure, getting enough protein through meals would be optimal. However, using supplements such as whey protein to reach the daily target is to be preferred over falling short. Especially if the goal is to build or maintain muscle mass.

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Conclusion

Building or maintaining muscle mass isn’t possible without getting enough protein daily. Yet, many seem to struggle with this.

Drinking a shake or two a day to reach your target should be preferred over falling short.