Building muscle mass and strength requires a combination of regular exercise and a balanced diet. According to the American College of Sports Medicine (ACSM), the recommended daily protein intake for gaining muscle mass is between 1.2 and 7 g per kg of body weight. For a 130-pound woman, that's 71 to 100 g, and for a 150-pound man, 82 to 116 g. In general, it is recommended to eat between 60 and 80% of your body weight in grams of protein per day.
As you change your weight, you can adjust the amount of protein you eat accordingly. If you want to build muscle or gain weight, it is suggested to consume close to 80% of your body weight in protein. For example, if you weigh 90 kg with 20 percent body fat, you have 72 kg of lean body mass. Multiply that number by 2.2 and you'll get a daily protein goal of 158 g per day.
If you weigh 90 kilograms with 10 percent body fat, you have 81 kilograms of lean body mass. Multiply that by 2.2 and you'll get 178 grams of protein per day. Eating an adequate amount of protein is not always easy, especially if you don't know what an adequate amount looks like. Everyone has different protein needs, but for most people, 100 grams per day is a good goal. Active people may need more, while less active people may need less. To maximize muscle protein synthesis (the natural process in which proteins are produced to repair muscle damage caused by intense exercise and force as opposed to muscle protein degradation) in young adults, it is recommended to consume about 20 to 25 grams of high-quality protein.
Complete proteins are most commonly found in animal sources (as well as in quinoa, buckwheat, hemp, chia, spirulina, and soy) and incomplete proteins are found primarily in plant sources. The general rule of thumb is to consume 10 to 25% of your total calories from healthy protein sources. For the average 150-pound adult who actively does strength or resistance training, that might seem like 75 to 120 grams of protein a day, with 100 grams being the sweet spot for most people.The American College of Sports Medicine recommends between 1.2 and 2.0 grams of protein per kilogram of body weight for athletes. Each ounce of meat contains about 7-9 grams of protein, depending on the meat, and fish and beef are typically at the higher end of that range. In conclusion, consuming the right amount of quality proteins is essential for maintaining lean mass and supporting muscle growth. Eating 100 grams per day is a good goal for most people who are looking to build muscle mass and strength.
