Summary
The popular “one gram of protein per pound” rule may overstate how much protein lifters actually need. Muscle & Fitness explains that protein needs should focus on lean body mass rather than total body weight, because fat tissue does not require the same amount of protein for maintenance. Research suggests resistance-trained individuals can maximize muscle growth with roughly 1.6–2.2 grams of protein per kilogram of lean body mass daily. Eating substantially more provides diminishing returns rather than automatically building more muscle. The article also emphasizes complete protein sources, adequate calories, carbohydrates, progressive training, and recovery. Ultimately, smart training and balanced nutrition matter more than simply consuming excessive protein.
Muscle and Fitness
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