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PROTEIN PLANNING CAN be pretty confusing if you’re trying to build muscle. MH recently asked some of the leading protein experts how much should the average guy consume per day. But does this number change if you’re intentionally looking to bulk up?

The 2025-2030 Dietary Guidelines does give a range— 1.2 to 1.6 grams of protein per kilogram of body weight. Again, it’s focused on the average American adult. If you’re a gym bro looking to gain weight, do you need to eat a little more protein? And by how much? We talked to a registered dietitian to get some exact numbers.

Why Protein Causes Weight Gain

Like carbohydrates, protein contains four calories per gram, explains registered dietitian Vandana Sheth . Fat contains nine calories per gram. Run a calorie surplus for long enough and you'll gain weight.…