5k runner lwanting to build some muscle

mlfen0778

I am a 5k runner. I run anywhere from 8 to 12 miles a week and want to do full body strength exercises and core workouts to improve my running but also build some muscle in my arms and shoulders. I also work in a warehouse 40 to 60 hrs a week. I weigh 216 pounds and am 6'2 and have like 24% body fat. I want to lose around 30 pounds. Lots of body fat. But how many grams of protein should I be getting to build muscle??

Lietchi

I like this calculator for protein intake:

https://examine.com/nutrition/protein-intake-calculator/

sijomial

I used 1g of protein per pound of estimated lean body mass.
For you that would be 214 - 24% = 164

Would be interested to know how that compares to the number given by the more nuanced calculator linked above.