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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1-35 of 48 Comments

Hi Adrian!
So Im reading different things about gaining muscle, as far as WHEN you should have protein. According to your site it doesnt matter when you eat but on other sites like bodybuilding, its seems imperative. My question is this, I want to add a protein shake to my diet but currently after my workout I'll just have my dinner which usually consist of salmon (25g protein), baked sweet potato and brocolli. Having a protein shake after just seems like too much, meaning I will be too full. So can I have a protein shake prior to my workout? Its my understanding that as long as Im getting enough protein throughout the day then Im good, I just need a little advice and guidance because of the conflicting information I keep getting. Thanks in advance and I love your site!!!

May 18, 2016

Adrian Bryant

as far as WHEN it does not matter as long as you get enough protein. if you wish i can provide you with a study (maybe 2) saying protein timing does not matter.

The after workout protein shakes and the insane amounts of protein you have to take are all promoted by the supplement companies to sell more products

May 18, 2016


Ok, thanks for the reassurance, that's what I really needed. But if you could provide a link to the study you speak of, I would certainly love to read it! Thanks again!

May 18, 2016

Adrian Bryant

heres that study - I should be able to find more if you need it

May 19, 2016


Hi, my name is steph and im 5'2 109lb 15yrs. Im trying to gain muscle at the butt area so working out and eat more cuz my fam only eats twice a day. But i feel like m doing everything wrong cuz i dont see results and ive been doing this for two months already. Im also in softball cuz i thought that was going to work. Can you do me any suggestions i can take to see results faster : diet and workout

March 15, 2016


I'm 5'8 small frame 118lb, how can I gain weight.

January 12, 2016

Adrian Bryant

go here to do that

January 12, 2016


Hello Adrian,
I am 55 weighing 186 lbs. I have been trying to stay motivated to lose weigh, eat better, and exercise. I am getting married 6/18/16 and my goal is by March 2016 to see results. I started walking a few days ago and want to grow from the walk to a jog to even a run. I needed advice/tips on whats best. I'm curvy and would like to weigh 150, toning up my hips,butt,thighs,arms and legs. I'm currently wearing a 14 and wouldnt mind wearing a size 10 even a size 12.

September 24, 2015

Adrian Bryant

use this workout and this diet

September 25, 2015


Hi there. I'm a 42 yr old woman. 5' nothing 158lbs. I've been preparing and eating really clean for the last few months. Trying to shed about 30 lbs., lose body fat and build lean muscle. I do bootcamp 4 times a week and just incorporated strength training in 2 mornings a week. Hoping that will help boost my metabolism. Any suggestions on calories per day to best accomplish my goals as quickly as possible?

April 14, 2015

Adrian Bryant

use this diet

April 14, 2015


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

the yaduvanshi

You should watch your diet ..protein doesn't build your muscles
First chck your lipit profile then start diet...

August 08, 2015


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

Incorrect please try again Created by Adrian Bryant

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