Protein Calculator For Weight Loss And Muscle Gain

18 Sept 2023 · 1 min

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In this brief dialogue, Speaker A discovers they have been consuming roughly half the protein needed for muscle growth and asks for a practical rule of thumb. Eric Roberts explains a simple protein calculator: for weight‑loss goals, multiply the desired body weight (in pounds) by 0.8–1.0 to get daily grams of protein; for non‑weight‑loss recomposition (e.g., “skinny‑fat” individuals), use the current body weight multiplied by the same 0.8–1.0 range. This yields a target of 120–150 g protein per day for a 150‑lb goal weight, or a comparable range based on current weight for maintenance/recomposition.

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Protein is your best friend. When I started tracking my protein, I noticed I was eating like half the amount of protein that I should. And I was like, no wonder it's so hard for me to gain muscle. I'm not eating near the amount of protein that I should be eating to build muscle. So what do you think the right amount of protein is? Is there like a scale that you live and die by? I try to eat 1 gram of protein per pound of body weight.
You might not need to eat that much protein. If your goal is weight loss, I want you to take your goal body weight in pounds and multiply that between 0.8 and 1. So if you want to weigh 150 pounds, you will eat 120 to 150 grams of protein per day. Or if your goal is not weight loss and maybe you're just like that skinny fat where you don't need to lose a ton of weight, but you don't look the way you want to look, that is when you are going to take your current body weight in pounds and multiply that between 0.8 and 1.