There are two aspects of gaining: one, gaining muscle, and the other, gaining fat.

Gaining weight is more than just getting more calories. For those looking to add lean mass, protein is the most critical component. But how much is the right amount to support muscle growth without adding unwanted fat? Let's find out!

Why Protein Matters for Weight Gain

Many believe that protein is just a muscle-building food. However, in reality, it's a building block for tissues, enzymes, hormones, and immune function. If you are someone who is trying to increase lean mass, this becomes the most essential ingredient.

It supports muscle growth and recovery after heavy lifting. It aids in regulating appetite and metabolism, reducing fat gain while you increase calories.

However, one must note that consuming only proteins doesn't amount to muscle building. You will have to couple it with a caloric surplus diet which is rich in high protein, good fats, fibres, and other essential nutrients.

How Much You Actually Need

Adults:

Around 0.8 grams of protein per kg of body weight per day is the basic

For muscle building & weight gain:

Aim for at least 1.2-1.7 g/kg/day. Many nutritionists and fitness heavyweights believe that this is the best range for increasing lean mass.

Is taking more protein better?

There is no clinical study that proves consuming more than 2 g/kg/day yields additional benefits. Additionally, it may increase fat storage or lead to an unnecessary calorie load if you’re in a calorie surplus.

So for a 75 kg (165 lb) adult, the math looks like:

• Sedentary: 60 g/day
• Active weight-gainer: 90–125 g/day
• Excessive: >150 g/day

How Protein Can Actually Lead to Weight Gain

“While there is no exact recommendation for what constitutes too much protein, most current research suggests keeping it to no more than 2 grams per kilogram of body weight,” said Vandana Sheth, a registered dietitian based in Los Angeles.

Every gram of protein has 4 calories. If those calories are in abundance, you may gain weight. Unused protein can be converted into fat if the overall caloric intake exceeds what your body needs.

High-protein foods such as steak, full-fat dairy, and chicken recipes often come with fats and carbs. Including them regularly can intentionally increase your weight.

Nevertheless, Whey is a much safer choice if compared. “ONE OF THE best types of protein for muscle growth and weight gain is whey protein and whey protein isolates. Whey contains all the essential amino acids and has a high biological value,” said Vandana Sheth.

So what is your pick and take on protein? Share your routine with us in the comments and why it works for you.

Written by

Suryakant Das

Edited by

Joyita Das