How much calories/protein should I eat to gain muscle? 25 F

[guariglio8195]

Hi, I used to weigh 63kg and be in really good shape but I’ve lost a chunk of weight with being so busy.
I now weigh 57kg and can’t get my weight back up. I want to start eating more and lifting weights to gain back more muscle and get back up to 63kg
I used to eat 1,800 calories with 100-120g of protein to maintain weight
I’m 25 and my measurements are:
Height: 167cm
Waist: 66cm
Hips: 96cm
Bust: 84cm
BMI: 20.4

 

[unbridledwild]

@guariglio8195 For your weight, roughly 100g of protein with a ~500kcal surplus depending on your tdee

 

[ecce]

@guariglio8195 1g per pound of bodyweight is a good rule of thumb

 

[dekaewaii]

@ecce For females it's 2/3rds of that

 

[smm]

@guariglio8195 Start with 2g / kg body weight, every day. Repeat for 6 weeks, see how it goes.

 

[shiningstar89]

@smm Damn, that's a LOT of protein.

I'm 105KG and I have been making good progress on around 80-120g of protein a day, not to say that it's optimal but 2g per KG of body weight is A LOT!

 

[theodeo]

@guariglio8195 More than today

 

[imnw]

@guariglio8195 2500-3000

 

[mayadanielle]

@guariglio8195 Around 2300 calories per day and around 100 or more grams of protein.

 

[andrewm12]

@guariglio8195 The protein recommendation from Stronger by Science is 1.8g of protein per kg of bodyweight (or round it up to 2g for good measure). For you that is 102-114g so by that measure you are doing fine.

https://www.strongerbyscience.com/the-three-laws-of-protein/

 

[mojo487]

@guariglio8195 More than you want. If the goal is to add mass, then you need to feed yourself. Eating will become a chore, but it works.

 

[dawn16]

@guariglio8195 Looks like you got plenty of answers, I'd definitely go high end re protein and lift regularly n consistently