Macros for small person trying to gain

cheeriopuff
cheeriopuff Posts: 4 Member
in Goal: Gaining Weight and Body Building
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!!!

Replies

  • Movemoreguy22
    Movemoreguy22 Posts: 386 Member
    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
    Movemoreguy22 Posts: 386 Member
    edited January 2018
    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
    chispaza Posts: 153 Member
    1 g per lb of lean body mass should be sufficient
  • deannalfisher
    deannalfisher Posts: 5,600 Member
    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
    Davidsdottir Posts: 1,285 Member
    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
    psuLemon Posts: 38,427 MFP Moderator
    Protein .8 - 1.2g/lbm
    Fats .35 - .6g/lbm
    Carbs -.rest
  • cheeriopuff
    cheeriopuff Posts: 4 Member
    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
    Davidsdottir Posts: 1,285 Member
    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
    cheeriopuff Posts: 4 Member
    Thanks so much for your help!

Categories