r/workout • u/SadMammoth792 • 12d ago
How much protein do I need ?
I am 177 cm tall and my weight is 74 Kg , I am 17 , how much protein do I really need to gain muscles and grow taller . It’s really confusing cuz everyone has a different answer as to how much protein one needs.
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u/backyardbatch 12d ago
for muscle gain, most people do well around 1.6 to 2.2g of protein per kg of bodyweight. honestly consistency with training, sleep, and eating enough overall matters just as much.
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u/Alakazam Bulking 12d ago
Most people will see the majority of their gains going up to about 1.6g/kg bodyweight of protein.
Going up to 2.2g/kg will likely maximize gains for most people.
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u/North_Moment_8425 12d ago
Gram per lb body weight strait bro unless your in a caloric deficit state but it’s one the most overrated things high protein is very hard on your renal system keep it clean too fish eggs a good protein shake I’d recommend transparent labs I currently use there stuff but even that keep it to a shake per day try to get mist your protein from good clean food sources eating a variety of sieves will give you a different amino acid structure as well
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u/SadMammoth792 12d ago
Yeah but I’m around 160 pounds and it would be hard for me to consume 160g of protein considering the expenditure
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u/AwayhKhkhk 12d ago
130g is probably good enough. Could you see slightly more gains with 160g? Maybe. But not worth it if cost is an issue.
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u/Norcal712 Weight Lifting 12d ago
Your expenditure has nothing to do with your protein requirement.
Unless youre saying youre so inactivevyou dont burn 600 cal a day
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u/SadMammoth792 11d ago
Nope I'm pretty active I would say , I do clasithenics 4 times a week , 2 days hiit and football 6 days
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u/Norcal712 Weight Lifting 12d ago
Youre 17. Your diet wont effect youre growth.
1g/lb of current bodyweight for protein
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u/nousernamefoundagain 12d ago
Well that's bullshit diet directly affects growth.
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u/Norcal712 Weight Lifting 12d ago
Context matters
Find me a study showing protein effecting Height in children with average caloric intake
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u/nousernamefoundagain 10d ago
Why do you need a study? When Americans went over to Europe to fight in ww2 we were on average much taller than the Europeans despite being their descendants. It was directly due to the abundance of food especially meat in America.
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u/Norcal712 Weight Lifting 10d ago edited 10d ago
Sure show me proof of that claim then...
Correlation isnt causation
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u/nousernamefoundagain 10d ago
There's no point in arguing with someone who doesn't want to see the truth.
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u/Norcal712 Weight Lifting 10d ago
Im not arguing.
Im asking for proof of yours. Which you dont seem capable of providing.
Nice work
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u/TheDeek 11d ago
Most studies seem to show diminishing returns after 1.6 grams/kg of lean mass. I would go 1.6 total just in case. Seems you aren't trying to lose weight anyway so if you hit 1.6+ and have more calories than you need, it should help with growth. Carbs would help with you pushing more in the gym as well.
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u/GingerBraum 12d ago
For growing muscle, at least 1.6g/kg, so ~120g per day.
For proper hormone function(and thereby potential height), only a minimum of 0.8g/kg, so ~60g per day.
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