How much is daily protein requirement per day for bodybuilding

Daily Protein Requirement, When we talk about bodybuilding, carbohydrate, protein & Fat is the biggest micro-nutrients, All of you know that all these 3 micronutrients are very very important if you want to build good quality of body muscles, from this 3 micronutrients the king I call here is PROTEIN.

Whey protein is called as king of muscles building is because our body muscles are made up of Amino Acids, So from where you may get this Amino Acid? The guess is right, Amino Acids comes from the protein that we intake from the food that we consume daily protein intake.

In this blog, we will discuss on how much protein do you need every day to gain muscles and build a super body build muscles.

Old Theory says that a Should consume 1 gm/per kg of his body weight of protein to gain optimal bodybuilding goals.

If you think the above calculation is correct then you are wrong because of each and every person body is differently built, every person is indifferent body fat percentage, he may have a different experience with more activity then someone other.

What are the best Source of protein?

Its highly recommended you try consuming the majority of your protein needs by whole natural foods like chicken, eggs, tofu, nuts, seeds, etc. Rest of the remaining protein can come from good whey protein supplements like whey protein isolate or complex vegan protein powder daily protein intake Drinks like Horlicks or bournvita are highly not recommended.

How much of carbs, protein & fat is required for your body to be a bodybuilder?

Here is a chart view showing the requirement of micronutrients, most of the bodybuilder gym trainer guides you with this chart.

bodybuilding diet carbs,protein and fat chart
bodybuilding diet carbs, protein and fat chart

Higher carbs requirement for bodybuilding

  • Carbs 40-60%
  • Protein 25-30%
  • Fats 15-25%

Moderate carbs requirement for maintenance of body shape

  • Carbs 30-50%
  • Protein 25-35%
  • Fats 25-35%

Low carbs requirement for Fat Loss

  • Carbs 10-30%
  • Protein 40-50%
  • Fats 30-45%

How much is the daily protein requirement is needed per day for bodybuilding?

How to calculate body weight removing body fat %, Here I will introduce a term called as LBM or LEAN BODY MASS.


Lean Body Mass is a  part of body composition that is defined as the difference between total body weight and Body fat weight.

So let me explain to you with an example to calculate Lean body mass

How to calculate Lean body mass (lbm)
How to calculate Lean body mass (LBM)

A person overall body weight is 100kg and his body fat % is 20% then the Lean body mass is calculated by

LBM= 100 – (100*20)/100

=  100-(2000/100)


= 80 kg

Therefore the Lean body mass of a person is 80Kg.

Now  we will calculate protein requirement depending on the person Lean Body mass instead of overall body weight


For a Beginner, you will need protein: (1.5-1.8 gm protein)/per kg of lean body mass

*Beginner, means if you are gym training experience is less then a 1 year

protein needed =(1.5-1.8)*80kg

= 120-140 gram of protein per day


For an Intermediate or advanced level of the trainer, you will need protein: (2-3 gm protein)/per kg of lean body mass

*intermediate, means if you are gym training experience is continuously for more then a year.

protein needed =(2-3)*80kg

= 160-240 gram of protein per day


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    도메인이 유해 사이트로 떠서 새로운 도메인 셋팅을 해 달라고 부탁드렸더니
    충분히 기다릴만큼 기다렸다고 도메인 셋팅을 안해주더군요,,
    홍보 준비하는 기간동안에 수익금은 500만원이 넘어 있었고,나는 정산금보다
    홍보를 계속하고 싶었는데,
    갑자기 도메인 셋팅을 안해준다고 하니,,,황당하더군요
    그래서 도메인 셋팅 안 해 줄거면 정산금을 정산해 달라고 햇더니
    “6개월반이나 기다려 아무성과가 없어서 정산금을 못주겟다네요,,
    그래도 5월에는 많지는 않지만 10여명정도 가입이 있었고,이제 어느정도 효과를 볼려고
    정산금 주기 싫어서 같이 일을 못하겟다고 하니,,,이게 먹튀가 아니고 뭔가요?
    내가 이렇게 글을 올리는것도 사전에 CAB운영진에 미리 얘기를 드렸고,마음대로 하라고 하면서
    관리자 비번과 텔레그램까지 차단했고,CAB 사이트에 자세히 알아보니,일반 유저 먹튀도 여러건 발견되어
    이대로 나두면 안되겠다는 생각이 들어 이렇게 글을 올립니다.
    일단 저와 제가 아는 동생이 CAB에서 놀았던 입금 계좌를 경찰에 아는분한테 제출을 할겁니다.
    지금 CAB을 이용하고 계신분이나 이용하실분들은 나중에 통장 계좌가 노출되어 경찰 조사를 받는일이
    없도록 CAB토토사이트 이용을 자제해 주시기 바랍니다,
    그리고 CAB토토 사이트도 상황이 복잡해지면 일반유저 먹튀도 예상되니까,
    가능하면 다른 사이트 이용을 부탁드립니다!!

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