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If you are a bodybuilder or just into bodybuilding (like most people), then this calculator will help you figure out just how much protein you need to build muscleand gain muscle. How Much Protein You Need to Build Your Muscle The following calculator will help estimate the amount of protein you need to build at least 70% of the lean mass of your body by multiplying the body mass index by 3 and assuming 5 servings of protein a day (4.86 grams of protein for man, 16 grams for woman). If you don't have a specific goal for lean body mass you can ignore the results. Note that these numbers are only estimates and do not take into consideration the amount of muscle you can build from the same amount of protein or the amount of glycogen which can be stored as fat when you eat a proper protein-free diet. Calculating Calorie Expenditure on an Energy-Dense Diet With these calculations it's no surprise that many people are over-dieting, not under- or under-consuming protein. These calculations attempt to compensate for that by multiplying the weight of a very lean person by the weight of the body he or she will lose over 8 weeks (that is approximately 0.2 kg of lean tissue) and dividing that by the weight lost in weeks. This means that if that person were to eat about 15% of his or her calorie intake from protein and 20% from carbs, that he or she would still lose body fat the next 8 weeks because each one of the 2.5 grams of protein (0.06 grams of protein per gram of body weight) and .08g of carbohydrate (0.07 grams of carbohydrate per gram of body weight) would be replaced by a maximum of 2.5 grams of protein and 0.08g of carbohydrate per gram of body weight. For example, if a bodybuilder would eat 4 tablespoons of protein and 8 grams (4.86 grams) of carbs, this would mean 2.5 grams of protein and 1 gram carbohydrate per gram body weight. Calculating the Protein Need to Lose Fat and Lean Body Mass The next calculator helps you estimate what you can do to gain muscle from eating a balanced weight-based diet using the Protein Needed Calculator. The Protein Needed Calculator takes into account how much protein a person should be consuming a day, assuming no exercise or drug dependency, to build muscle and improve the body's quality of lean muscle tissue. The Protein Needed Calculator is based upon a 1.5 calorie-day meal (1 gram of protein for 4.86 grams), a 2 gram (3.85 grams) serving of fat Related Article: