Calculating protein for mass gain: how much to consume? Tools & tips to help you

For successful muscle mass gain, the amount of protein to be taken per day varies. Calculating how much protein to ingest becomes difficult, as this ideal figure depends on weight and activity level.
On average, we recommend between 1.6 and 2.2 grams of protein per kilogram of body weight per day. At Protéalpes, we don't think it's necessary to exceed 2 g/kg/day. Weight gainers should aim for this dosage and also pay attention to the type of protein ingested.

Over and above protein dosage for mass gain, the sources of this macronutrient count. Proteins can be animal-based, such as meat, fish, chicken or eggs. Alternatively, they can be plant-based, such as rice or pea protein.
A third form of protein is finally available on the nutrition market. These are protein powders, such as whey protein, a practical supplement for achieving these daily intakes.

The question is how to calculate without making a mistake? And how can you reach your daily protein intake, even during post-workout muscle recovery? That's the subject of this article on calculating protein for weight gain.

How do you calculate your daily protein intake for weight gain?

Optimal daily protein intake

The optimal dosage of protein for bodybuilding depends on multiple factors, such as :

• subject's age;
• his sporting objective;
• body composition.

The ideal number doesn't exist, but the calculation does.

Here's our free online macronutrient needs calculator. In particular, this tool estimates the optimal amount of protein to ingest to gain mass: 

These values are for guidance only. They should not be taken to the nearest gram, and are adapted to the physiology and specific needs of each individual. To be consumed as part of a varied, balanced diet and healthy lifestyle. These data are adapted to healthy athletes. They have no underlying kidney or liver disease, engage in regular, sustained physical activity, and hydrate properly.

Calculate your protein requirements

Protein requirements depend above all on fitness goals. An athlete aiming to maintain his or her physical fitness will not have the same needs as one looking to gain mass.

A male or female bodybuilder will therefore need to be in this range to build muscle. For a 70 kg person, the daily protein requirement is therefore 112 to 154 grams.

These factors are important to take into account when calculating protein for male and female bodybuilding.

Calculate protein AND other nutrients

The exact dose of protein is also calculated in relation to other nutrients. Thediet must be balanced, because the amount of protein per day is not everything. An ectomorphic athlete will need more carbohydrates and lipids, for example.

An adequate ratio of carbohydrates and lipids supports muscular effort and prevents fat gain. Carbohydrates and lipids therefore also serve to optimize health and performance.

The ideal ratio in dietary intake for mass gain is :

• 4 to 6 g/kg/d of carbohydrates ;
• 1.6 to 2.2 g/kg/d of protein ;
• 1 to 1.5 g/kg/d of lipids.

The aim of this ratio is to provide a sufficient supply of energy. It also provides the nutrients needed for muscle synthesis and recovery.

Here's an example of the breakdown for a person weighing around 70 kg. Please note that the percentages given here represent the breakdown in relation to total calorie intake, and not in relation to the total weight of macronutrients.

Without sufficient protein intake, there can be no progress in strength and muscle volume. In fact, protein is used to maximize the anabolic effect of training¹.

Quality in the forefront of protein calculations

In addition to protein requirements, we are interested in the quality and composition of the macronutrient.

Protein is an assembly of amino acids. Amino acids are essential for building and repairing muscle, especially after exercise.

The quality of protein consumed varies according to protein source and amino acid profile. We therefore distinguish between proteins rich in BCAAs and, in particular, leucine, on the basis of their composition.

At Protéalpes, our team of pharmacists has developed a range of protein supplements. These are made in France, in-house by the brand, without additives or sweeteners. Protéalpes whey protein contains a maximum of organic secondary ingredients. Its protein isolate comes from Savoie mountain pasture milk, in direct contact with dairy producers.

How do you get the right amount of protein every day?

How do you get 150 grams of protein a day?

Let's take the example of the amount of protein a 75 kg man should consume per day in bodybuilding. The calculator at the top of this page indicates a dose of between 135 and 165 grams of protein. How do you achieve such a quantity in the course of a day?

However, exercisers are advised to spread their protein intake throughout the day. This includes protein-rich snacks to maintain a constant level of amino acids in the blood. From breakfast to the post-workout snack, up to 6 intakes per 24 hours.

If the frequency of meals increases, beware of the quantities ingested, which could increase body fat. Meal frequency is less decisive than meal composition.

This fractionated consumption requires adequate hydration and enough fiber for the body to function optimally.

Top up with protein powder

In the same way, some bodybuilders wonder when to take their whey.

Protein powders are a great way of supplementing your daily intake. If time or access to protein sources is limited, whey is an alternative. But it's important to choose your whey carefully, and choose one that's free from additives and sweeteners, and made in France.

Sports nutrition experts emphasize the importance of consuming large quantities of protein to gain mass. However, they also warn against exceeding requirements. Excess does not bring any additional benefits and can even be counter-productive. Great importance must also be attached to the origin, traceability and overall quality of the proteins consumed.

Should I eat the same amount of protein on rest days?

The consumption of whey protein on rest days is a subject of debate among bodybuilders. 

Whey is renowned for its high bioavailability and richness in essential amino acids (BCAAs). It is optimal for post-exercise recovery and facilitates muscle hypertrophy.

However, its consumption on rest days remains uncertain. You don't have to take whey every day.

The consumption of dietary supplements, such as protein powder, supports this process. Except that the speed of absorption and the post-workout advantage don't make whey as crucial during these non-training periods.

When resting, priority should be given to a balanced diet. This provides sufficient dietary protein to maintain muscle mass and support recovery. 

The importance of the dietary program in weight training

To reach your daily protein level, you need to plan your mass-building diet.

Whey is consumed with other macronutrients to slow down absorption and prolong protein anabolism. It's therefore a good idea to try out different gainer recipes as part of your weight-building program. These will slow down protein absorption.

Which proteins are best for weight gain?

Essential amino acids for weight gain

Scientific research underlines the importance of essential amino acids (EAA), in particular leucine. In bodybuilding, this BCAA plays a major role in muscle recovery and growth.

A dose of 6 grams of EAA consumed after resistance exercise stimulates muscle protein synthesis². This shows that the presence of non-essential amino acids is not necessary. 

Athletes engaged in resistance training should therefore give priority to EAA-rich proteins. Taken after their sessions, they optimize muscle recovery.

The benefits of whey for building muscle

Whey protein is rich in AAE. It is therefore involved inmuscle hypertrophy, provided it is combined with resistance training³. 

Whey's role in muscle protein synthesis makes it a recommended protein source. It is ideal for athletes seeking to increase muscle mass and improve recovery.

Periods of inactivity, such as bed rest, attenuate the muscle protein synthesis response to PPAs. This is linked to reduced mTORC1 signaling and expression of amino acid transporters⁴.
Yet maintaining EAA intake is crucial at such times. They counter muscle loss and support metabolic health.
Physical mobility must be maintained as much as possible. Physiotherapy thus serves to optimize muscular results.

Vegetable protein intake

Vegetable proteins are less anabolic than animal proteins. Their digestibility and EAA content are lower⁵.

To remedy this, some brands choose toenrich plant proteins with specific EAAs. In this case, the aim is to improve their muscle mass-maintaining capacities . These products are highly processed and we do not recommend them. If you want a plant-based protein. We advise you to choose a solvent-free, filtered vegetable protein, unenriched and naturally rich in BCAAs. Also pay attention to the traceability and transparency of the brand in this respect.

Studies show whey protein to be a highly effective post-exercise source.

For vegans or vegetarians on a plant-based diet, EFA supplementation (via a qualitative plant protein) is often necessary to support muscle anabolism. 

Conclusion

Successful weight gain requires precise calculation of protein requirements. Dosage is adapted to body weight, sporting activity and the athlete's basic metabolism. Consuming between 1.6 and 2.2 g of protein per kilo of body weight is in line with international recommendations on the subject. This daily energy requirement must be integrated into a balanced diet adapted to the needs of lean mass gain. The latter also takes into account essential carbohydrates, lipids and fatty acids.
For proper muscle development, the human body requires a sufficient supply of energy from animal and plant sources. These protein meals can be supplemented with a bar or a shaker when the pace of life is not conducive to achieving the desired calorie total. Our calculator makes it easy to define your energy requirements. All that's left to do is check your intake and add the right products for lasting lean mass gain.