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Gain weight and build muscle with the right protein intake

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Want to gain weight, build muscle, or finally start bulking up with visible results? It’s not just about hitting the gym — it’s about giving your body the right nutrition, especially protein and calories.
Use our science-backed calculator to find out how much protein you need daily to support muscle growth and healthy weight gain.

Support your goals with the Protein Calculator!

Find out how much protein you need to build muscle effectively.

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Table of content

Why protein matters for muscle gain

Muscles don’t grow in the gym — they grow during recovery. And protein is key to that recovery.
Protein contains amino acids that help repair muscle tissue, support lean mass development, and prevent muscle breakdown — especially during calorie surplus phases. If you want to gain weight fast, eating enough high-protein foods is non-negotiable.

Benefits of eating enough protein daily:

  • Boosts muscle protein synthesis
  • Supports steady, lean weight gain
  • Helps prevent fat gain by prioritizing muscle
calculator

Calculate your ideal protein intake

Our calculator helps you find your ideal daily protein intake based on your weight, activity level, and health goal — especially if you're aiming to build muscle.
It takes just a few seconds and gives you a science-backed target that’s specific to you. To find out your personalized protein intake, enter your details below:

Protein Calculator

파운드, 피트
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이 도구는 정보 제공을 목적으로 하며 의학적 의견으로 인정되지 않습니다. 식단이나 운동 계획을 시작하기 전에 의사와 상담하세요.

영양사 의견

Ievgeniia Dobrynina, 영양사

    A protein calculator is a great starting point for understanding your nutritional needs. It gives you a personalized target based on real factors like weight, goals, and activity level. But remember — this is just a baseline. For a more complete picture, take the quiz and get a full meal plan tailored to your muscle gain goals.

Muscle gain isn’t just about the gym

Lifting weights is only one part of the picture. To truly increase weight, your body needs consistent, high-calorie meals — especially those rich in protein.
Without enough fuel, your body may burn muscle instead of building it. Even small shifts — like adding high-protein snacks or eating more frequently — can dramatically improve your results.
gym

High-protein meals that support muscle growth

Not sure what to eat? Here are a few muscle-building meals to get started:
  • High-protein breakfast: Scrambled eggs with cottage cheese + oats + peanut butter
  • Post-workout option: Chicken breast + quinoa + grilled veggies
  • Plant-based pick: Lentil curry with tofu + brown rice + avocado
  • Evening meal: Salmon + sweet potato + spinach
  • Quick fix: Greek yogurt + berries + almond butter
These meals are calorie-dense, protein-rich, and ideal for gaining weight fast, especially when paired with a solid training plan.
meals

Smart tips for healthy weight gain

  • Distribute protein through the day: include protein in every meal to support muscle synthesis and better absorption.
  • Don’t skip breakfast: start your day with a high-protein meal to kickstart your metabolism and reduce muscle loss.
  • Eat calorie-dense whole foods: include high calorie foods for weight gain like nuts, dairy, oils, grains, and lean meats.
  • Be consistent: building muscle and increasing body weight takes time. Stick to your plan daily.
healthy weight gain

요약

Building muscle isn’t just about training hard — it’s about giving your body the right nutrients to grow. Protein is essential for muscle repair and development, and knowing your ideal intake helps you progress smarter, not just harder. Use this baseline to guide your daily nutrition and support lean muscle growth more effectively.

Create your personalized meal plan today!

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  • Find your protein needs and get a muscle gain plan

  • 목표 체중 달성하기!

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유니밀은 사용자의 상태를 진단하거나 치료법을 제안하지 않습니다. 식이 요법, 트레이닝 플랜 또는 보충제에 관한 자세한 내용은 현재 담당 의사나 영양사와 상의하셔야 합니다. 본 기사는 특정 질환을 다루고 있지 않으며, 단순히 건강 관리 주제에 대한 일반적인 정보를 제공하기 위한 것입니다. 조언을 따르는 것은 사용자가 주도적으로 결정할 사항이며, 블로그 작성자에게 사용자의 건강과 안전에 대한 어떠한 책임도 부과하지 않습니다.

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