How much Protein, Carbs & Fats Do I Need to Build Muscle?

carbs, protein fats needed to build muscle


Many studies verify You ONLY need .64-to-.82 grams of protein per pound or 1.4-to-1.8 grams per kilogram because your muscles are made up of mostly protein & water and you need protein to repair and rebuild your muscles into bigger and stronger ones.

Type your weight in the box & then click enter to See how much protein you need to build muscle…

Type in how much you weigh here →

You ONLY need -to- grams of protein per day to build muscle

Do you really need carbs & fats?

Carbs and fats aren't required to build muscle but you'll build muscle much easier with them for these 4 reasons…

1. Energy

Some of the carbs you eat get stored in your muscles as glycogen as your muscles MAIN source of energy for lifting heavier weights, doing more reps, and/or sets so IF you don't eat enough carbs…

You may not have the energy you need to lift enough weight, do as many reps and/or sets to build muscle so you may need to eat more carbs depending on your workout performance.

Please Note: Not being able to lift heavier weights, do more reps and/or sets can also be due to other factors like not getting enough rest between sets, not enough recovery time between workouts, not drinking enough water and/or lack of motivation

2. Your Muscles Will Look Bigger

Carbs actually make your muscles look bigger because they attract more water into your muscles blowing them up like a balloon and as a matter of fact…

After water and muscle protein, muscle glycogen is one of the largest contributors to muscle mass in your body so if you don't eat enough carbs then your muscles wont look as big as they actually could.

3. Carbs Are a Poor Man's Creatine

4. Testosterone

At least 15% of your diet needs to be fat so your body can naturally produce muscle building hormones like testosterone

So exactly how many carbs do you need?

Overall there is no magic number of carbs required to build muscle (the guys in this study built muscle & lost fat while on an almost ZERO carb diet) so it's best to use trial & error to see what works best for you while following these basic guidelines…

Use this tool to figure out exactly how many carbs, protein & fats you need

When you're using this tool…

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Adrian Bryant

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1-60 of 66 Comments

Hey i am a skinny guy...tbh skinny af...i weigh about 118 lb and is 5'7 ft tall and 18 yrs old...i dont have time to hit the gym...can you help me with some home workout routine which can really have an impact please...

August 02, 2018

Adrian Bryant

LOL → I made this JUST for you

August 02, 2018


Hi Adrian, If I want a flatter stomach & a bigger butt and bigger thighs, how many carbs are ok to eat in a day? I already eat about 1000 calories a day (mainly healthy stuff with a small amount of junk here and there like a small bag of chips of something).. I heard if you eat fewer carbs you will lose weight faster but if you eat like more than 50 or something like that you will not lose weight unless you exercise... I am only lightly active and 5'3 173 lbs.

May 23, 2018

Adrian Bryant

no, if you eat fewer calories you will lose weight faster and at a low 1000cal diet the amount of carbs or antyhing isnt going to matter. you'll lose weight rrgardless

May 23, 2018


Hi bryant!
I currently weigh around 161 lbs, but I want to retain this weight but I really want to reduce the fat and gain lean muscle.

What do you recommend?what strategy should I apply?and how many fats,carbs and protein should I include in my diet plan?


June 12, 2017

Adrian Bryant

this plan

June 12, 2017


You have no clue what you're talking about. The plan you're suggesting to everyone is all over the place without any system. To build a strong foundation you just need a couple compound lifts that's it. It will build a lot of muscle mass if you sneak in a few drop sets or HIT sets. After a couple weeks you can switch to a traditional split but best for staying lean is training heavy and fast to keep your heart rate up. Eat at around maintenance but cut out the bad shit and eat clean. If you want to go into a deficit only cut out the things you don't need, such as empty calories from fats (cooking oils or animal fat).

September 25, 2017

Adrian Bryant

you're right and if you read the link I suggested you will see that Im in agreement with everthing you typed

September 25, 2017


I am 33 years man weighing 52kgs my height is 5ft 2inch.

I have started gym and wanted to gain weight more 7kgs .

What food i should take to increase the same at faster rate.

Please guide.

May 07, 2017

Adrian Bryant

do this

May 07, 2017


Hii myself sumit..
My weight is 62kg
My height is 5.6inch
My age 20
Can anyone tell me how much protein, cabs, fat I need..?? Please help me..

February 24, 2017

Adrian Bryant

its spelled out for you on this page but use this diet to see exactly

February 24, 2017

Xavier Gabriel

I am 67kg and 1.75cm i would like to gain muscle and lose fat at the same time. Any suggestions about What is the recommended diet for me?

December 06, 2016

Adrian Bryant

I recommend this

December 07, 2016

Slade wilson

Stop fooling around how can anyone build muscle with so less amount of protien? You require 1 g per pound of your bodyweight

October 30, 2016

Adrian Bryant

nope/ studies say no more than .8 per pound is needed

October 31, 2016


Hi. Adrian Im James 19 yrs old. 110 lbs. 1st of all. Thank you because this is a very impressive site. I want to gain muscle because im ectomorph. My height is 5'8. How can i build muscle? What diet plan should i use. Please help me i dont know how to calculate how much protein carbs and fat should i take. Thank you in advance Adrian.

August 04, 2016

Adrian Bryant

use this plan to gain more muscle

August 06, 2016


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



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

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