Bodybuilding Supplement Secrets

FREE Muscle Secrets eBook
Learn Secret Techniques To
Build Muscle, Lose Fat and Gain Strength!

Enter your first name and a valid email address
for free instant access to the muscle building eBook.

First Name:
Email Address:

How Much Protein Do You Need?

Click Here For Muscle Building Supplement Secrets Revealed

How Much Protein Do You Need A Day In Order To Gain Weight?

By Ivan Nikolov

copyright © 2008 Ivan Nikolov

Many have this question on their minds, and it's probably on yours if you are reading this right now.

Firstly, you can gain weight even without any protein in your diet!

How is that so?

Notice that we are talking weight. If we were to say "how much protein do you need in order to gain lean muscle mass" that's a whole another story.

I will make the (safe) assumption that you are interested in gaining lean muscle mass rather than any type of weight, which could range from muscle and fat to pure fat.

Onward. The basic rule is you need to be in a positive nitrogen balance. In simpler words, you need to eat at least one gram of protein per pound of lean body mass (LBM). I know for myself that I gain muscle best when I eat somewhere around 1.3 grams of protein.

Did you notice? I said "grams of protein per pound of lean body mass". Why is it important that you take your lean body mass (LBM) for this calculation, and not your total body mass?

Well, let's take for example a person with total body weight of 200 lbs and a body fat percentage of 30. If he (or she) were to use his total body weight to compute his protein intake, he'd end up with a number of 260 grams.

But if he were to use his LBM, this number would drop down to 182 grams. You see the difference? The difference is almost 80 grams of protein. Converted in calories that's almost 320 calories.

This many calories in surplus could be the difference between gaining lean body mass and gaining any type of body mass - fat included!

So, how do you find out your LBM?

It's easy. Find out your body fat percentage, and subtract the body fat in pounds (or kilos) from your total body mass. What's left is your LBM.

Use this calculator to find your body fat percentage and your LBM all at once.

Once you have your LBM, multiply it by 1.3. The number you get is the number of total daily protein intake. Divide this number by 6 and you'll get the grams of protein for each of your meals.

Of course in order to gain lean muscle mass without gaining fat, you have to also know what your total daily calories should be. You should also know the ratio between protein:carbs:fat.

But that's a whole another story and it deserves a full-length article by itself...


Ivan Nikolov, an accomplished natural bodybuilder shares a wealth of information on Natural Bodybuilding and Sports Nutrition on his website Start using his comprehensive Free Nutrition Software today!

IMPORTANT - Publication/Reprint Terms

Permission to reprint this article is granted if the article is reproduced in its entirety, without editing, including the bio information. Your must also include the hyperlinks to when using this article in newsletters or online.

Click Here For Muscle Building Supplement Secrets Revealed

Subscribe to the FREE monthly Muscle-Building Tips Newsletter with hundreds of articles and tips  on how to maximize muscle growth in minimum time! -- (A $57 value available for free for this limited time internet introductory offer) In it you'll discover:

  • Diet tips to help gain pounds of muscle
  • Secret supplement formulas you need to be using to unleash your muscle growth
  • The best exercises for each one of your bodyparts that force your body to grow muscle!
  • Plus hundreds more...

all FREE sent to your email address when you sign up now!

To sign up simply send an email to


Bodybuilding Supplement Secrets

This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). This stack product is not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.