How Much Protein Do You Need for Muscle Growth?

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If you’re a looking to build muscle, you might be wondering, “How much protein do I need?” Don’t worry—I’ve got you covered. Let’s dive into protein intake, calorie needs, and the power of tracking your food.

Understanding Your Calorie Needs

First things first: to build muscle, you need to eat enough calories. Think of calories as the energy your body needs to function, grow, and repair itself. When you’re engaging in athletic movements or functional workouts, your body demands even more energy.  For active women, a good starting point is around 2,000 to 2,400  calories per day, but this can vary largely based on your age, size, and activity level. Make sure you’re fueling your body with wholesome, nutrient-rich foods to support your fitness goals.

Protein Requirements for Active Individuals 

Now, let’s talk protein. Protein is the building block of muscle. If you’re active and looking to build muscle, aim for about 1.6 to 2.2 grams of protein per kilogram of body weight. For a 60 kg (132 lb) woman, that’s roughly 96 to 132 grams of protein per day.  But how do you get there? Here are some protein-packed food sources: 

- Turkey

- Lean Beef

- Chicken Breast

- Salmon

- Tuna

- Legumes (beans, lentils, chickpeas)

- Tofu, Tempeh, and Seitan

- Greek Yogurt

- Cottage Cheese

- Quinoa

- TVP

Mix and match these foods to keep your meals interesting and delicious!

The Power of Food Tracking 

Tracking your food can be a game-changer. By logging what you eat, you’ll get a clear picture of your calorie and protein intake. This helps you stay on track and make adjustments as needed. There are plenty of apps out there that make food tracking intuitive.

Remember, everyone’s body is different. Finding the right balance of calories and protein for you might take some tweaking. Listen to your body and be patient with yourself.

If you’re feeling overwhelmed and want personalized guidance, I’d love to help you on your journey! Sign up for 1:1 online coaching with me, and together, we’ll create a plan tailored to your unique needs and goals.

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