Gain weight and build muscle with the right protein intake
6 分鐘閱讀
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.
Use our science-backed calculator to find out how much protein you need daily to support muscle growth and healthy weight gain.
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.
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
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:
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:
蛋白質計算器
磅、英尺
公斤，公分
目前體重（磅）
身高（英呎）
年齡（歲）
選擇性別
活動水平
您的目標
此工具僅供參考，不作為醫療意見。在開始任何飲食或運動計劃之前，請諮詢您的醫生。
營養師意見
Ievgeniia Dobrynina，營養師
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.
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.
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.
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.
摘要
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.
Unimeal不提供診斷或建議治療方法。任何關於飲食、訓練計劃或補充劑的描述都應與您目前的醫生或營養師討論。本文並未針對特定狀況進行討論，並僅提供一般性的醫療保健主題資訊。遵從任何建議都是您自己的主動行為，並不將您的健康和安全的責任推給網誌作者。