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Protein 101 - Start Here
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I figured I would start here. I weigh roughly 12 stone. I do have a bit of fat to lose. I am what people refer to as skinny fat. So I need to for gain muscle but I am not sure how much protein to actually start with. In terms of grams per day, what should I aim for knowing my weight? I am 34 by the way. Not sure if age matters or not.
Posted : 10 February 2026 23:19
For gains I would recommend a minimum of 1 gram per pound of weight. That should be around 170 grams per day for you. It seems like a lot (because it is more than what most eat per day) but your body will make good use of it during recovery. That is on the low end. Going up to 2.5 grams per pound is sometimes recommended.
This is why protein powder is essential. You will struggle to eat this amount of protein in a single day.
Posted : 14 February 2026 19:10
