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When cutting, we upped this to 1 gram per pound, as a lower calorie intake can cause muscle loss, so a little extra protein acts as a buffer.
Additionally, you will be hungrier when dieting, and protein has a satiating effect.
Therefore, going with the 18/20/22 figures would lead to excessive fat gain in all but the most active, genetically gifted females.
Here’s what women should do Take your bodyweight in pounds and multiply it by 16, 17 or 18 – Multiply by 16 if you have a sedentary job and train hard with weights two to three times per week.
Following up from my previous post on calculating the calories and macros you need for a successful cut or fat loss diet, I decided to continue in the same vein and write a similar blog on estimating calorie and macro needs for bulking.
In my experience, women gain muscle much more slowly than men, mainly due to having lower levels of muscle-building hormones like testosterone.
Take your bodyweight in pounds and multiply it by 0.8 to get your required protein intake per day.
If you read the cutting blog, you may be surprised that protein requirements are lower here than they were for dieting, considering we think of protein as the “Building blocks of muscle.” More protein = more muscle, right? The general consensus of the research suggests that you need around 0.8 grams per pound daily to build and maintain muscle mass.
Multiply by 17 if you have an active job and train hard with weights two to three times per week, or have a sedentary job but train hard with weights four to six times per week, or two to three times per week with additional high-intensity cardio sessions thrown in.
Multiply by 18 if you have an active job and train hard with weights four to six times per week, or you’re an athlete performing multiple weights and cardio sessions weekly or even daily.