How much protein per day should you eat to gain muscle?
Muscles need protein to function, repair and gain muscle mass.
Daily protein intake in the range of 1.4-2.0 grams of protein per kilogram of body weight per day.
1.6 grams of protein/kg body weight is the most optimal for muscle gains if you train intensely at least 3 times a week .
60kg (132lbs) - 96 grams
70kg (154lbs)- 112 grams
80kg (176lbs)- 128 grams
Tip: eat between 20-40 grams of protein per meal.
Popular protein sources are fish, meat, dairy, eggs, grains, legumes, and high-protein vegetables like peas.
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