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 44 Comments

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



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

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