How much Protein is needed to build Muscle

The best method of calculating just how much protein is enough for a ‘high protein diet‘ is with the following formula.

Lean Mass Weight (Kg) x 2.75 = Daily Protein Requirement

(By the way you simply divide pounds by 2.2 to get the equivalent in Kilograms. So 150 pounds is 68.18 Kg)

OK, you first need to know your total body weight and your body fat percentage. If you don’t know your body fat percentage I’ve included the formulas below for women and men.

Body Fat Formula For Women
Factor 1	(Total body weight x 0.732) + 8.987
Factor 2	Wrist measurement (at fullest point) / 3.140
Factor 3	Waist measurement (at naval) x 0.157
Factor 4	Hip measurement (at fullest point) x 0.249
Factor 5	Forearm measurement (at fullest point) x 0.434
Lean Body Mass	Factor 1 + Factor 2 - Factor 3 - Factor 4 + Factor 5
Body Fat Weight	Total bodyweight - Lean Body Mass
Body Fat Percentage	(Body Fat Weight x 100) / total bodyweight
Body Fat Formula For Men
Factor 1	(Total body weight x 1.082) + 94.42
Factor 2	Waist measurement x 4.15
Lean Body Mass	Factor 1 - Factor 2
Body Fat Weight	Total bodyweight - Lean Body Mass
Body Fat Percentage	(Body Fat Weight x 100) / total bodyweight

Body-Fat % Categories
Guidelines established by the American Council on Exercise
			Women		Men
Essential % of Fat			10 - 13%		2 - 5%
Typical Athlete			14 - 20		6 - 13
Physically Fit			21 - 24		14 - 17
Acceptable			25 - 31		18 - 24
Obese			32% or more		25% or more
This estimate is usually accurate within a 3% range.

So now you know your body fat percentage. Multiply this percentage by your total body weight to determine the amount of fat you are carrying. Now simply subtract this from your total body weight to ascertain your lean mass weight.

Take this figure and multiply it 2.75 to give you your ideal protein intake per day in grams.

Example

A man weighs 150 pounds with 15% body fat.

• 150 / 2.2 = 68.18 Kg
• 15% x 68.18 = 10.23 Kg
• 68.18 – 10.23 = 57.95 Kg – Lean body mass in Kg
• 57.95 x 2.75 = 159.36

So, therefore our 150 lb, 15% body fat man should be shooting for 159 grams of protein in his daily diet.