Macros for small person trying to gain

cheeriopuff

Hi everyone! So I could use some advice. FYI, I am naturally small and skinny, and I am trying to gain muscle. I am lifting 3x per week.

I have heard two different approaches on how much protein I need. Some sources say 1gram/lb of body weight, others say 25% of daily calories. For me, there is a huge difference between those numbers. 25% raises my protein intake dramatically over 1gram/lb. What should I do? Also, if you have any advice on carbs and/or fat intake, that would help too. However, my primary concern is protein.

Thanks!!!

Movemoreguy22

I used 30/30/35 f/p/c... put stone on but i did eat 4500kcal a day for 10weeks... didnt care that it was fat just wanted to gain

Movemoreguy22

Also it was pretty clean no takeaways involved in that... was hard but did it.. now eating 3500.. lost a little weight but pretty much staying the same now

chispaza

1 g per lb of lean body mass should be sufficient

deannalfisher

what do you have for your current calories? i avg 2500 cal a day with 130g of protein which is about 23% of my daily intake and about .8g/body weight in lbs

Davidsdottir

deannalfisher wrote: »

what do you have for your current calories? i avg 2500 cal a day with 130g of protein which is about 23% of my daily intake and about .8g/body weight in lbs

This. Can you provide more information?

psuLemon

Protein .8 - 1.2g/lbm
Fats .35 - .6g/lbm
Carbs -.rest

cheeriopuff

I am aiming for around 1900 calories per day. It may not sound like much, but it is the right amount for me to gain a half pound per week, which is my goal. I am trying to minimize fat gains while I gain muscle.

Davidsdottir

cheeriopuff wrote: »

I am aiming for around 1900 calories per day. It may not sound like much, but it is the right amount for me to gain a half pound per week, which is my goal. I am trying to minimize fat gains while I gain muscle.

Okay, 1900 sounds good. Definitely what @psuLemon said.

cheeriopuff

Thanks so much for your help!