How Much Protein Is Needed To Build Muscle – Get the truth here

By | November 28, 2014

How Much Protein Is Needed To Build Muscle – Get the truth here

Steak_on_the_gridThis is a quite interesting topic and it’s no wonder. You’re thinking how much protein is needed to build muscle. The internet is overflowing with the information from different kinds of opinions.

Some state that you should eat 2-3 grams of protein per pound of bodyweight, some say 2-3 grams of protein per kilogram of bodyweight and many other variations.

This usually makes people overwhelmed because there is simply so many different suggestions and as hard and slow building muscle is you don’t want to be selling yourself short in inadequate protein intake. It would be disaster to discover that your diet has been insufficient the last 6 months or year.

So let me share my take on this subject!


The first and foremost thing is this. You have to eat more calories than you burn. See the thing here is body uses calories for all kinds of different actions within ourselves. Regenerating cells, digestion, circulation, etc. the list is a long one but you get the picture.

And what we’re interested in this aspect is…

The fuel needed in order to BUILD MUSCLE!

You need to be in Calorie Surplus state so your body can repair the microtears in your muscles through protein synthesis!

In gym when your exercising, you are creating microtears to your muscles and eating foods your body will repair those tears, thus making the muscles bigger.

So if you’re not eating more calories than you spend in a day, your body won’t have the needed fuel to repair those microtears. You could eat a 200 grams of protein in a day but if you’re in a Calorie Deficit (meaning spending more than you’re getting in) you ain’t building new muscle.

I recommend to stay atleast 10% higher of your Caloric Maintenance level to ensure that you’re in a Caloric Surplus state. And to figuring out your Maintenance Level you can use different formulas but here is one option


Oddly the second most important thing in regards of this matter. Once you got your Caloric Surplus going on you have to check that you’re eating enough protein. And here is where some of you might find my personal view a bit weird.

Eat about 1 gram of protein per 1 pound of lean body mass.

And don’t worry about being right on point here just get an estimate and you’re good to go. HERE is a basic calculator for lean body mass. For me as a 180 pound and 5’10 height and 15% body-fat I’d round around 130 pound so 130 grams of protein in a day.

So let me back this up a bit. You’re probably been told by huge bodybuilders and fitness industry to consume something between 2-3 grams of protein per pound of bodyweight.

According to different studies and sports nutrition experts (working with top athletes in football, olympic weightlifting, judo, etc.) eating 1 gram of protein per pound of lean body mass in a daily basis might be the optimal level of intake when maximizing performance, instead of the really high intakes what you’ve been probably reading before (around 300-400 grams protein daily).

I personally read Brad Pilon’s e-book How Much Protein? and it truly opened my eyes and I’ve been eating around 70-150g protein in a day (which puts me right into the 1 gram per pound of LBM) ever since and been growing bigger and stronger.

I don’t really stress about how much protein I eat daily. Some days I might be just a bit over 70 grams then the next day I might be close to 150 grams. But that being said I know APPROXIMATELY how much I’m eating and I have a good grasp of every meal I eat that how much it has protein so I know how much I still need to eat or not to eat!


That is really all there is to it. Not too complicated right? So let me recap the main points in here:

– Eat in a Caloric Surplus state

– Eat 1 gram of protein per 1 pound of lean body mass

– Don’t stress if you don’t meet your required protein intake every day

And remember to train HARD and SMART in order to gain that muscle you’re seeking for!

Interested in building muscle? Check out my review on Sean Nalewanyj’s The Body Transformation Blueprint HERE! This program has everything you ever need in order to pack muscle to your frame as fast as it is humanly possible.

Did you find this article helpful? Have some questions or comments in mind? Drop them down below and I’ll get back to you 🙂

Happy trainings!

– Jesse

8 thoughts on “How Much Protein Is Needed To Build Muscle – Get the truth here

  1. Ty Jord

    Hi Jesse,

    It’s amazing how many different views they are out there regarding protein intake, I’ve often read it’s about one gram to half your body weight in pounds, no wonder so many are so confused, great write up though.

    All the best to you.

    1. Jesse Post author

      Actually 0.5g-1g per pound of bodyweight is good also. The amount of protein is almost the same with that formula as it is with Lean Body Mass formula. I personally think that 1g per pound of bodyweight is too much for me and don’t see any benefits by eating that amount. BUT to each of their own! I’m not saying you HAVE to eat 1g per pound of LBM it’s just a conclusion I’ve come after studying experts in the field and their studies 🙂

  2. Amanda

    Your site has a lot of important information it really makes you not want to stop reading. I found the post very useful I like how easy it was to understand and agree with the information. Great job. I look forward to reading more post from you!

    1. Jesse Post author

      Thank you! I made this site in order to give practical and WORKING, TRUE information of how to build muscle and strength. I’m not saying my take on things is always spot on but it’s my opinion and my advice what I feel is working or not 🙂

  3. Srijan Bhardwaj

    Awesome post! Now it’s clear to me how much protein i need! 😛

    Found one good post among so much speculation on this topic! Well written! Good job!

    1. Jesse Post author

      Thank you Srijan 🙂 I’m glad to hear you got something out from this!

  4. Tony

    Hey Jesse, great article thanks. When I train I’m doing it to get my body fat down and try to increase muscle, not to be super buff but to be leaner. I know protein is important for muscle recovery and growth but when I’m trying to bring my body fat down I worry about over eating. Should i still apply your methods?

    Cheers, Tony.

    1. Jesse Post author

      This method I wrote in this article is purely to BUILD muscle, not to lose fat. I believe that if you’ve been working out for about 4-6 months with weights you simply cannot build muscle and lose fat at the same time. When you start out you can build some muscle along with the fat burning but as your body gets used to the lifting weights the muscle will stop growing. See losing weight means being in a Calorie Deficit (spending more than you eat) and when you’re in Calorie Deficit you cannot build muscle because your body doesn’t have the energy to build muscle.

      There are different opinions in this subject but I believe you should stick one or the other, build muscle (stay in Caloric Surplus) or lose fat (stay in Caloric Deficit).

      Thank you for your comment Tony 🙂


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