Confused about protein

Jamr8231

Just how much do I need? I've noticed I'm becoming more and more trim and just about maintaining any mass, but I would like my muscles to be a little bit bigger.

I row hard about four/five times a week, 40 minutes at a time (usually), and I would say I take in around 80 grams of complete protein a day. Is this enough? Too little?

The online protein calculators differ a lot, so I'd really appreciate any feedback.

TavistockToad

you need to be in a calorie surplus to gain muscle.

0.8-1g of protein per lb of weight is recommended.

steve0820

you need to be in a calorie surplus to gain muscle.

0.8-1g of protein per lb of weight is recommended.

This! ^^^

You'll find a few different opinions on protein, and how much it should be. But, TavistockToad has it right, the range is around 0.8-1g per lb of bodyweight. Also, it won't matter much if you hit your protein macros, but aren't in a calorie surplus. You just won't add any mass.

We are the same age, not sure how tall you are or weight, but I'm 5"9, currently bulking (186lbs), and I need over 3000 cals a day minimum!! Usually aim for 3500.

Jamr8231

Really helpful, thanks!

I'm 5'4" & 129 lbs.