How do I calculate my protein intake for cutting?

Most studies suggest that 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kg) is sufficient for conserving muscle mass on a cutting diet ( 4 , 10 ). For example, a 155-pound (70-kg) person should eat 110–140 grams of protein per day.

Should protein intake be based on lean body mass?

It’s important to eat enough protein if you want to gain and/or maintain muscle. Most studies suggest that 0.7–1 gram per pound (1.6–2.2 grams per kg) of lean mass are sufficient.

What should my macros be for cutting bodybuilding?

Swinging Your Daily Macros Based on Workouts

• Weight training and high intensity training days = 32\% protein, 20\% fat, 48\% carbs.
• Moderate cardio days = 32\% protein, 30\% fat, 38\% carbs.
• Rest Days = 32\% protein, 40\% fat, 28\% carbs.

How do I calculate how much protein I need based on lean body mass?

Using lean body mass to calculate protein needs, an athlete that weighs 80 kilograms with 74 kilograms of muscle would require a protein intake (using 1.63 grams of protein per kilogram lean muscle mass) of approximately 121 grams of protein per day.

How should macros be split for muscle gain?

A good aim from a muscle gain perspective is to aim for 20-30\% of your daily calories allowance to come from fat – 1g fat/kg body weight should put you in this region. The remaining calories that you have left over after totalling the protein and fat can be given to carbs.

How do you calculate how much protein you need?

Guidelines on protein intake are often given based on a person’s total body weight. A more accurate way to gauge the amount of protein you need, however, might be to base it on your lean mass weight. Lean body mass is everything in your body except fat, including muscle, skin, bones, blood and organs.

How much protein do you need based on lean mass?

To determine how much protein you need based on lean mass, you first need to work out your lean body weight, or fat-free mass. The formula involves subtracting your body fat weight from your total body weight.

How much protein do you need to build muscle and lose weight?

Here’s the number to aim for to build muscle, lose weight, and support your exercise goals. The amount of protein you need depends on a number of factors, including your weight, age, goals, and activity level. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound of body weight for a sedentary person.

Are protein intake guidelines based on body weight accurately accurate?

The Pitfalls in Body Weight Guidelines. For the average person, protein intake guidelines based on total body weight are suitable, but for certain sectors of the population, they’re not as reliable. Those who are very lean and carrying a higher amount of muscle mass may need more protein to maintain this muscle.