Is it 0.8g of protein per lb of body weight or 0.8g per lb of lean body weight?

[nanathalieee]

Which is the right amount for building muscle? For me I weight about 195 lbs with estimated 20% body fat so should I be eating around 156g or 125g protein/day?

 

[guaguar]

@nanathalieee Read this: https://www.strongerbyscience.com/diet/#how-much-protein-should-i-eat

It's a great guide to diet overall too.

 

[apolcraig2010]

@nanathalieee 2 grams per lbm will never let you down

 

[gordon63]

@apolcraig2010 I’m in this camp.

 

[rescued1]

@nanathalieee .8-1gram per pound of LEAN body weight.

 

[jyoooohs]

@nanathalieee They say lean body weight but I saw a big difference when I switched to one gram per lb of body weight. Anecdotal though.

 

[nanathalieee]

@jyoooohs Good to know, it’s very helpful information.

 

[yume16]

@nanathalieee I’m about 170 lb 15% bf and 150g of protein has been sufficient to build muscle for the past 2 years

 

[ej2018]

@nanathalieee How do you figure out how much lean weight you have?

 

[nanathalieee]

@ej2018 Well you would have to know your body fat percentage or estimate it and for example if your bf percentage is 22% your lean weight would be 78%