How Much Protein Is Needed For You to Gain Muscle Mass?

The amount of protein that you need in order to gain muscle is a topic of hot debate amongst experts.  Some experts claim that protein intake is really not a big deal for muscle gains while others claim that you need as much as 3 grams a day for each pound of body weight that you carry.

Based on research and on my own personal experience in training myself and many others, I have found that 1 gram per pound of lean body weight (fat free weight) is perfect for most of us.  If you are training hard 6 days a week you can go as high as 1.5 grams per pound of bodyweight.  However, any more than that is just excess calories that your body does not need.

For more information on bodybuilding nutrition and on how to design a proper bodybuilding diet, please take a look at the sample diets presented on this website => Sample Diets Page.

For everything that you need to know about protein supplements click here.

Take care and train hard!

About the Author

Hugo Rivera is an International best selling fitness author certified in personal training and nutrition with a computer engineering degree from the University of South Florida. Hugo is owner of, an informational, free fitness and nutrition website. He is author of over 10 fitness books (with over a million copies sold) including his best sellers: Body Re-Engineering, The Body Sculpting Bible for Men, The Body Sculpting Bible for Women, the Weight Training Diary, and the Hardgainers Handbook of Bodybuilding. Today via his website, numerous articles, book publications, TV and radio appearances Hugo continues to educate the public on how to achieve the body of their dreams via the use of weight training exercise, good nutrition and correct supplementation.  You can follow Hugo at his YouTube channel here:

3 Responses for How Much Protein Is Needed For You to Gain Muscle Mass?

  1. Jay


    June 11, 2010 10:48 am

    The one thing I have learned in this business or Fitness and Bodybuilding that areas can be very gray and very mis leading. Everyone has a different goals where Bodybuilding is concerned. I always laugh when I get ” I’m NOT a Bodybuilder !!! ” I reply, ” You may not be a “competitve” bodybuilder, but you are building you body ad muscle. With so much information out there, I simply tell clients that general rule of thumb is for those who are looking to gain quality muscle to look better in a bathing suit is 6 meals with getting 40gms of protein per meal. For those who want to compete, I up the calories and the protein. My opinion and everyone has one that body weight x 3 is a little over kill. I rather base the protein intake on a basic Basal Metabolic Rate. After determining Body fat %age, Depending on your frame size. I multiply their body weight by either 1.6,1.7, or 1.8. If someone doesn’t have someone to correctly determine this information. It roughly ends up being about a 60mg of protein per meal. Remember that your body can not absorb all 40 grams of protein at once. So some of those cheaper products out there that off only 20 gms per serving you are only getting about 12gms. This is why I only recommend LaBrada Products. My reputation is on the line as well since I am recommending products to help them reach their goals. Lee’s productsI trust. I know what he says is in his products IS IN HIS PRODUCTS. I started putting/selling Lee’s Products in my gym when Lee was Hustling his products on foot introducing them himself. I’ve been a fan ever since. And Nobody beats the taste of these shakes. Good luck everyone in all your Fitness goals and have a great summer.

  2. June 11, 2010 11:01 am

    I completely agree with everything you say…one thing that a lot of people do not understand is the fact that with cheaper products they are actually wasting their money since they are not getting the best quality of protein (and possibly not even the amount that the label claims). Thus, even though a high end product like the ProV60 or Lean Pro8 may look more expensive than other products on the surface, you are actually getting what you are paying for and then some! Thus, it is imperative that one sticks to reputable brands like Labrada Nutrition.

  3. June 11, 2010 3:37 pm

    I really believe this information is helpful. Because, I’m losing weight; muscle; and endurance. This is so frustrating. I do need to maintain a healthy weight including a decent fat/ muscle ratio. However, I think I’m not training right in and outside the gym. Please if you have any further advice or training tips. Greatly, I will appreciate this. This site and the Coaches are Fantastic!!!! I’m so excited I’ve learned so more to to help others and myself. Have a Blessed Day!