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

carbs, protein fats needed to build muscle

Protein

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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