How much Protein, Carbs & Fats do I need to eat to build muscle?

Protein should make up 25-to-50% of your diet because…

Carbs should make up 30-to-60% of your diet because…

Fats should make up 10-to-20% of your diet because…

There's no magic amount of Protein, Carbs & Fats YOU need to build muscle but usually…

You're eating all of your carbs/proteins/fats at a 40/40/20 ratio to begin with and to make things easier for you…

  1. Make sure you're eating 2000-to-3000 calories to gain muscle mass and then…
  2. Use this calculator here to see exactly how many grams of carbs, proteins, and fats you need to eat to build muscle but like I said…

There's no magic amount of Protein, Carbs & Fats YOU need to build muscle &…

You should only use the ratio that works best for you so…

Protein at 25-to-50%, Carbs at 30-to-60% & Fats at 10-to-20% is normally what works best but…

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There are 35 comments

Hey. Ive been trying to build muscle on my butt and ive been feeling my workouts but no results. Lookingback at my diary ive only been eating around 80 grams of protein. I am 200 pounds. Does it make a big difference? once i up my protein should i notice a difference?

November 07, 2014

Adrian Bryant

what's your workout like?

November 08, 2014


Am 23, 5'2 and weigh 93 lbs. I really need to gain weight. I joined a gym yesterday and am gonna follow the workout you have on your website for curves. But I don't eat a lot. I hardly have one or two meals. Can you suggest me a diet plan and also how much protein, carbs and fat I need to gain weight and build muscles.

April 03, 2014


You eat banana in one day two time
your wieth increase

March 14, 2015


I love your videos, I'm 5'4 183lbs how many calories do I need to eat in a day to lose weight? Also what should my protein intake be to gain muscles? Thank you

April 01, 2014

adrian bryant

see this

April 01, 2014

chris romero

Hi adrian impresive info i had a question is it possible for me to tone up i weigh 266 and am 5 '10 i want to get leaner what would u recomend for me to do

February 08, 2014

Adrian Bryant

i recommend you go here

February 08, 2014


Hello Adrian, i´m getting a hard time to eat 190-285 grams of protein a day (i weigh 190 pounds), is essentially a combination of my schedule and economical factors, that means that I can´t build muscle or only means that the process is going to be slow, if I weigh 190 pounds how many proteins a day are the limit between slow muscle growth and zero muscle growth. Thank you for your time Adrian and greetings.

June 04, 2013

Adrian Bryant

then you'll need to invest in protein shakes (like everyone else) to help you meet your protien needs

June 04, 2013


eat 200gmchicken and whey isolate ultimate nutrition it will work.

October 21, 2014


Hello Adrian,

I have been steadily losing weight for a few months now. I started at 260lbs and now weigh 230lbs. I would like to weigh 200lbs. But don't want to lose any muscle in the process. I currently eat around 240 grams of protein a day. I eat 6 meals and all contain a certain amount of protein, carbs and fat. I workout pretty heavy 5 days a week. I feel like my weight loss is slowing down. I want to lose weight a little faster but not lose any muscle. What do YOU suggest?

May 25, 2013

Adrian Bryant

this'll help you lose fat while retaining or even gaining muscle

May 26, 2013


take testosterone cycle and play football it will greatly work...

October 21, 2014


Hi Adrian,

First off, very impressive site!

I was a bit curious if I am understanding correctly on the protein recommendation. I currently weight 198lbs and am wanting to drop down to my ideal weight of 155lbs (haven't been there since basic training more than ten years ago).

Am I correct when I understand your advice to mean I need to be eating 198 - 297g of protein a day?

I'm having trouble how to fit that amount of protein into a 1500 calorie/day diet.


May 23, 2013

Adrian Bryant

if you're trying to build muscle you may need that much but when you're trying to lose weight, Just focus on eating 1500 cals and it doesn't matter what you eat. see this here

May 23, 2013


Awesome, thanks!

May 23, 2013


Hi i would like. For my stomach. To be smaller. And glutes to be bigger im 5'4"

January 02, 2013


Hello, Adrian! My daily calorie intake is about 1300 every day, 110 grams protein, 40 grams fat and 100 grams carbs. What do you think about this kinda diet? too much of smth or too less??
I workout 3 times a week, i do strength circuit training. Im 26, 5'4 and 121 pounds. I want to lose about 6-8 pounds but gain some sexy muscles at the same time. Do you have any recommendations for me?
thank you in advance!

December 07, 2012



If i'm trying to not go over 1200 calories a day and i weight 112 lbs, that means i'll need roughly 112grams of protein to build muscles. How do I stay within my calorie intake of 1200 with out going over and potentially gaining weight?

October 31, 2012

Adrian Bryant

112 grams is only about 448 calories worth of protein

November 01, 2012


Please do not eat 200-300g of protein a day for whatever reason. That level of protein particuallry from animal sources is extremely bad for long term health and has been proven to cause a great deal of long term issues such as Cancer.

Please read "The China Study" to see exactly what i mean.

Protein should never excede 50-60g a day.

August 24, 2012


I was vegan and also know about China study. I recomend you to see also the data they kept out, for example, the healthiest chinies were some villagers who eat meat, drink milk, and have some vegetables and starches.
I was vegan and my health at first was ok but then start to go down badly. You get LOTS of defficiencies on vegan diet. I am recovering now for that awfull expirience. The only way you can stay alive on a vegan diet is to consume some kind of multivitamin with minerals but that can be threatend to health. So do not buy all the crap they sale, i take the time to writte you this because i want you to know my expirience cause probably you are vegan or consider it. THe first sign of health declination are your teeths and nails. Also high fiber diets are very dangerous and leads to constipation, expand all your intestinal track and leave you very screw up inside. In order to the body to digest fiber it has to create mold and funfus ( just like the one in bread) and that leads to an overgrowth of candida wich is a very nasty condition. Well there you go, it sucks soo bad. And meat is not bad for you, actually cholesterol is essential and also other nutrients like lithium to proper brain function that can ONLY be found in animal flesh. That´s why vegans and vegetarians tend to be violent and are obsese with their topics, mental disorder. So read more, there are tons of studies out there that claim what i am telling you. You can read about phitic acid in whole grains and how a studie shows that ppl were getting more nutrient from white bread rather than from whole wheat bread, and the glicemix index of the whole wheat bread is the same.

October 03, 2012


My question is: if I'm trying to only consume $1200 calories a day and weight 112 lbs, how can I stay with in my calorie goal and still get enough protein (1g per lb) to gain muscle?

October 31, 2012

you are amazing

hey, just wanted to let everyone know you are giving false information. 50-60 grams of protein is the protein intake someone who weight 35 lbs should have, which would be a little child. you see what your problem is is common, do not feel sad or bad about this, it is expected from the un-educated. all you see protein is is meat products. there are many sources of protein for example yes like you said meat so beef chicken pork, HOWEVER there are MORE SOURCES OF PROTEIN SUCH AS **BEANS****TOFU***EGG WHITES***FISH*** and many other foods supply protein such as pasta, a regular serving of pasta (60g) should provide ~~~8g protein~~~ aswell even BREAD givves protein,EVEN MILK!!!! (not that bread is a good source of protein) the point is you can get protein from many sources of food NOT JUST MEAT you MEAT HEAD. anyways adios! HEALTH IS WEALTH BABY!!! by the way marijuana is an excellent source of protein

December 10, 2012

Hi Adrian,
I got your dvd in the mail but it was missing some of the workouts like on the one where you work your butt has the one where you run back and forth.. It seems like it was recorded on the wrong one.. Can I get a new one with it all in the right order?

August 08, 2012

Adrian bryant

it's on there. did you click on the arrow for the other side?

August 08, 2012


amazing article! Explained everything so great, i had to comment on this because of how well you wrote this article. Really big help! thank you so much :)

August 04, 2012


Hi, i naturally have always had a fast metabolism but now that I'm getting into my 20's, the genetic love handles and my skinny legs are the only thing keeping me from looking curvy enough for my age. I'm 5'2'' and 100lbs. How can I make my legs/hips bigger and love handles smaller without loosing weight or getting overly muscular looking?

June 20, 2012


i want to gain muscle could give me a list of meals to eat day to day breakfast lunch dinner and what ever else thank you

December 18, 2011

Adrian Bryant

here ya go

December 18, 2011 en Espanol
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