The actual boost to calorie burn is actually relatively small — about 7 calories per day
per pound of lean muscle mass (this is a far cry from the often - cited 50 calories per pound muscle mass per day), but the long - term payoff can add up, especially when added to the calorie burn experienced during and post-exercise.
Even if you are well over 200 pounds looking to build muscle, I would still stick to 1 gram
per pound of your Lean Muscle Mass (which I'd assume would be less than 200 pounds.)
For those that are concerned with eating too much protein, if you eat 1 gram
per pound of LEAN MUSCLE MASS, you will get a good amount of protein and not even come close to the «overconsumption» aspect of it.
Not exact matches
A general recommendation for
muscle growth is 1.5 protein
per pound of lean body weight daily.
And while that may not sound like much, realize that a 0.5 lb
per week
muscle gain over the course
of a year comes out to 26
pounds of lean body mass.
While there is no additional benefit as far as
muscle retention to eating more than 1 gram
of protein
per pound of lean body mass, as soon as you begin to dip below that number, your
muscle will begin to be stripped.
This is based on body weight and not
lean muscle mass — 0.8 grams
of dietary protein
per kilogram (2.2
pounds)
of body weight.
As long as you have enough protein in your diet, (my minimum recommendation is 0.5 grams
per pound of lean body weight), you will be able to keep your
muscle mass when you go into a gluconeogenic state.
Each
pound of lean muscle you gain will help you burn an extra 50 calories
per day, and that doesn't even involve you doing anything.
If you're trying to gain
muscle, you can get away with eating around 0.5 — 1 grams
of protein
per pound of lean body mass.
It's a common myth that just one extra
pound of lean mass /
muscles will help you burn 30 - 50 calories
per day at rest.
Advanced lifters typically can't gain more than 1
pound of lean muscle mass
per month.
A rule
of thumb would be to aim for 0.8 - 1g
per pound of body weight to help support
lean muscle tissue with her activity levels.
This 10 -
pound bag
of whey protein powder is prized by athletes and provides 24 grams
of all - whey protein, more than 5.5 grams
of Branched Chain Amino Acids (BCCAs), and over 4 grams
of glutamine and glutamic acid
per serving to maintain and increase your
lean muscle mass.
You do not have to eat 2 grams
of protein
per pound of bodyweight or
lean muscle tissue to grow
muscle.
You need to consume 1 to 1.2 grams
of protein
per pound of lean body mass to build
muscle mass.
Challenges: I have gained a bit
of lean muscle and now weigh 116 to 120
pounds (52.6 to 54.4 kg) year - round, with 14 to 15
per cent body fat, and will go down to no less than 112
pounds (50.8 kg) on show day.