How Much Protein Per Day to Gain Weight?

Depending on your characteristics such as genetics and metabolism, gaining lean weight requires proper protein and caloric intake. You must plan meals that contain the right amount of low-glycemic carbohydrates, low-fat proteins, and high-quality fats in order to facilitate the highest gain in lean body weight with the least increase in your body mass index (BMI).

Protein

• Nuts are a good source for protein and healthy fats.

  Protein is necessary for the building and repair of body tissues. Human muscle is approximately 70-percent water and 20-percent protein. Increased muscle mass requires extra water and extra carbohydrates in order to meet your energy needs and maintain the extra muscle and extra protein. According to Georgetown University, the general accepted athlete requirement for protein is 1.5 to 2.0 grams per kilogram of body weight. An average person requires slightly less protein intake than an athlete.

Food Intake

• A hefty amount of calories are in pie, but not the right kind.

  The average male consumes 2500 kcal a day while the average female consumes 1800 kcal a day, according to the Centers for Disease Control and Prevention. In order to gain weight, you must increase the caloric intake past the base metabolism per day. For example, if your base metabolism is 2500 kcal and you wish to gain one pound of lean muscle a week, an increase of 500 kcal per day should be suitable for growth (seven times 500 equals 3500 kcal, which is one pound).

Sources of Protein

• Quality proteins will help you advance to your goal faster.

  Protein is available in many forms. Grains, legumes, seeds and nuts, and vegetables are sources of protein other than the standard chicken and beef, and they are far more beneficial for keeping fat weight off while maintaining lean muscle weight. Dairy also contains protein.