I've been going to the gym four times a week for three months and honestly, I'm not sure if I'm eating enough protein. I've read all sorts of stuff online and some people say 2 grams per kilogram of body weight, others say less. I weigh 75 kilos and I want to know what the actual amount is that I need to gain muscle without overdoing it.
Most studies say that 1.6 to 2.2 grams per kilo of body weight is fine for building muscle, so in your case around 120 to 165 grams daily would be ideal. You don't need to hit exactly 2 per kilo, people really overdo it with that. The most important thing is that you're consistent with your intake, that you train well and rest, because protein alone doesn't do the job. How's your progress at the gym been so far, did you notice any changes in these three months?
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