1.2 Grams of Protein per kg Calculator

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Protein helps build and keep muscle strong. The minimum amount of protein needed to avoid running low is 0.8 grams for every kilogram of your body weight. Yet, if you’re aiming to grow muscles, you might need more protein. Trying to bulk up with too little protein can actually decrease your muscle size. On the other hand, having more protein than the recommended can boost your strength and muscle mass, especially if you’re also doing regular workouts. A protein’s made of building blocks called amino acids. There are nine that your body can’t make, so you have to get them from food. When you eat protein, your body breaks it down into these amino acids. They’re crucial for growing and fixing tissues, keeping your immune system healthy, and helping you get energy. To actually grow new muscle, you have to eat more protein than you use up. This keeps your body in a state where it can easily make new muscle tissue.

Key Takeaways

The current RDA for protein is 0.8 grams per kilogram of body weight, but higher intakes are recommended for muscle growth.
Consuming less protein than the body needs can lead to decreased muscle mass, while higher intakes above the RDA may enhance strength and lean body mass.
Protein is composed of essential and non-essential amino acids, with the essential amino acids being those that the body cannot produce on its own.
To build muscle, a person must consume more protein than what is broken down, resulting in a net positive nitrogen balance.
The specific protein intake for optimal muscle growth can vary based on individual factors such as activity level and health status.

The Importance of Protein for Muscle Growth

Muscle mass grows when there is more muscle protein made than broken down. After working out, our muscles need more protein to get larger. This is also true for older adults who need extra protein to keep their muscle as they age. If you regularly lift weights, run, or cycle, you should aim to consume between 1.2 and 1.7 grams of protein per kilogram of your body weight daily, or about 0.5 to 0.8 grams per pound.

Muscle Protein Synthesis and Breakdown

When young men take more protein after lifting weights, their muscles build more protein. For example, they build more protein from 40 grams of whey protein compared to 20 grams.

Essential and Non-Essential Amino Acids

Proteins are made of essential and non-essential amino acids; our bodies need the essential ones from food. Understanding how stem cells and protein change our muscles is important for growth.

Recommended Dietary Allowance (RDA) for Protein

The RDA (recommended dietary allowance) for protein is set at 0.8 grams per kilogram of body weight. This amount keeps our muscles from breaking down. But, if you’re active and want to gain muscle, you might need more protein than this.

According to the latest Dietary Guidelines for Americans, adults over 19 should aim to get 10-35% of their calories from protein. If you eat 2,000 calories a day, that means you’ll need to eat between 50 and 175 grams of protein.

RDA for Sedentary Adults

If you’re not very active, meeting the 0.8 g per kg of body weight recommendation is fine.

RDA for Active Individuals

Active folks need more protein to keep their muscles strong. Research shows a strong link between eating plenty of protein, working out, and avoiding muscle loss as we get older. As we age, maintaining muscle mass and function becomes more critical. For this reason, some experts suggest that older people might need more protein than the current guidelines state to stay healthy.

Grams of Protein per kg for Building Muscle

Protein Intake for Resistance Training

Many studies show how much protein you need for muscles. In 2020, research said having 0.5 to 3.5 grams per kg helps muscle grow. But, muscle growth slows after you eat more than 1.3 grams per kg.

Then, a 2022 study added that you might need 1.5 grams per kg daily for best muscle strength with training.

Optimal Range for Muscle Growth

In 2022, a study found 1.6 grams per kg a day boosts lean muscle in young, active people. The best protein amount for building muscle seems to be between 1.2 and 1.6 grams per kg of body weight.

Sources of High-Quality Protein

Protein comes from both animal-based and plant-based foods. They help us get high-quality protein and complete proteins.

Animal-Based Protein Sources

Foods such as lean meats, poultry, eggs, and dairy are great for your muscles. They have all the important amino acids and are easy to digest. For instance, a large egg gives us 6.3 grams of protein, and half a chicken breast has 26.7 grams. A 3-ounce portion of lean beef has 24.6 grams, and half a salmon fillet offers 30.5 grams.

Plant-Based Protein Sources

Beans, peas, and soy products also help with muscle growth. But they may be harder for our bodies to use and the amino acids can be different. To get all the amino acids we need from plants, we can eat things like rice and beans or peanut butter with whole wheat bread. Soy is special because it’s easy for our bodies to use and has the right kinds of amino acids.

Complete and Incomplete Proteins

Animal proteins are complete because they have all the necessary amino acids. Some plant proteins may be incomplete, lacking a few important amino acids. But mixing different plant foods can give us a complete protein. This helps our muscles grow.

Protein Source	Protein Content
One large egg	6.3 grams
One ounce of almonds	6 grams
Half a chicken breast	26.7 grams
One cup of cottage cheese	28 grams
One 7-ounce container of Greek yogurt	19.9 grams
One cup of dairy milk	8.32 grams
100 grams of cooked lentils	9.02 grams
A 3-ounce serving of lean beef	24.6 grams
Half a fillet of salmon	30.5 grams
One cup of cooked quinoa	8 grams
One slice of Ezekiel bread	6 grams
A 1/4 cup of pumpkin seeds	8.8 grams
A 3-ounce serving of turkey	25.6 grams
A 3-ounce serving of cooked clams	21.8 grams
One ounce of peanuts	7.31 grams

Timing of Protein Intake for Muscle Growth

When we train with weights, our body uses protein more. This boost can last up to 48 hours after we start. So, it’s key to eat enough protein and energy. This ensures our muscles have what they need to grow and repair.

Having protein before a workout has many pluses. It can help make our body use more energy, burn more calories at rest, and get our muscles ready to grow. Taking protein after can make our muscles even stronger.

Some say the time you eat protein in relation to your workout doesn’t really matter for muscle growth. But, how much protein you actually eat is super important. More protein leads to bigger muscles, plain and simple.

It’s best to eat protein evenly throughout the day for the best muscle growth. Starting your day off with a protein-rich meal is crucial. This jumpstarts muscle growth after you’ve been sleeping all night.

Eating protein between normal meals can keep you from feeling too hungry. This is great for your muscles too. It keeps them fed throughout the day.

While when you eat protein matters, how much you eat matters more. Eating the right amount is the key to building and keeping strong muscles. So, focus on getting plenty of protein in at every meal.

Risks of Excessive Protein Intake

Eating more protein helps build muscles, especially with exercise. But having too much protein is risky.

It’s generally safe for healthy adults to eat up to 2 grams of protein for each kilogram they weigh daily. Some athletes can handle up to 3.5 grams per kilogram.

Yet, going over 2 grams per kilogram daily can bring health problems. These include heart issues, seizures, and harm to the kidneys and liver. There’s even a risk of death.

Kidney and Liver Stress

Too much protein can hurt your bones. It causes changes in how your body handles calcium.

More animal protein means a higher chance of getting kidney stones. Eating lots of purine-rich animal protein can also affect how your body gets rid of waste.

For women, protein levels can speed up kidney function loss.

Eating a lot of protein can make certain liver and blood test results high. This shows your liver is working harder than it should.

Dehydration and Fatigue

Too much protein can make you feel tired, dehydrated, and sick to your stomach. You might also have stomach pains.

Overdoing it with protein is not just bad for your kidneys and liver. It can also cause heart problems, issues with your blood vessels, and even death.

Talking to a doctor or a dietitian about how much protein you need is a good idea. They can help you figure out the right amount for you.

Conclusion

Protein is key for growing and keeping your muscles strong. The right protein intake for muscle growth depends on your age, how much you move, and your health. For most folks not very active, the current protein-recommendation is fine. That is 0.8 grams per kilogram of body weight.

But, if you want to build muscle, you should eat more protein. A good rule is between 1.2 to 1.6 grams per kilogram. Plus, don’t forget about doing exercises to tone your muscles up. It’s smart to eat protein from different sources so you get all the amino acids you need.

However, too much protein can also be bad for your health. It’s best to discuss your protein needs with a doctor or a dietitian. They can guide you well. By balancing your diet and getting advice from experts, you can meet your muscle-building goals. A successful muscle-building plan combines proper protein and training.

Learning about how protein helps your muscles grow. And then fitting it right into your eating plan moves you closer to your fitness goals. It helps you be more active and live a healthier life.

FAQ

What is the recommended protein intake for building muscle?

The best protein amount for muscle growth is between 1.2 and 1.6 grams per kilogram daily.

How does protein help build and maintain muscle mass?

Protein is key in muscle growth. It repairs and keeps muscle intact. When the making of new muscle proteins beats the breakdown, muscle mass grows.

What is the current recommended dietary allowance (RDA) for protein?

For keeping muscle and nitrogen balance, the RDA is 0.8 grams per kilogram of your weight. Still, this might not be enough if you’re active and want to build muscle.

What is the optimal protein intake for individuals engaged in resistance training?

For those often lifting weights or in tough endurance training, it’s good to aim for 1.2-1.7 grams of protein per kilogram a day. This is about 0.5 to 0.8 grams for every pound you weigh.

What are the best sources of protein for building muscle?

Go for animal sources like lean meat, poultry, and dairy for the best muscle boost. They have all needed amino acids and are easy to absorb. Plant-based options like nuts and soy help too, though their proteins might not be as easy to use for the body.

When is the best time to consume protein for muscle growth?

Studies show taking protein before a workout can help you burn more calories while resting over the next two days. After workout protein helps muscles recover. This could lead to more muscle growth.

Are there any risks associated with consuming too much protein?

If you eat more than 2 grams of protein per kilogram daily, it might harm your health. Problems can include heart issues, seizures, and kidney damage. Too much can make you tired, thirsty, and upset.

1.2 Grams of Protein per kg Calculator