Protein calculator: your daily target in grams
Calculate your daily protein target for building muscle, plus how much protein to aim for at each meal.
CalculatorTools5 min readAll levels
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18 results
Results for “how much protein”
How much protein you actually need to build muscle
Find your evidence-based protein range for muscle growth and learn how to spread it across the day.
GuideNutrition6 min read
A sensible approach to bulking as a beginner
What bulking means, and how to gain muscle without piling on unwanted fat.
GuideNutrition7 min read
Running a calorie surplus that builds muscle, not just weight
How big a surplus should be and how to adjust it as you train.
GuideNutrition7 min readAll levels
A steady, healthy way to gain weight as a beginner
A practical way to gain weight and muscle using a controlled calorie surplus, enough protein and progressive strength training.
GuideNutrition7 min read
How do muscles grow?
How mechanical loading, cellular signalling, protein and recovery combine over time to produce muscle hypertrophy.
GuideMuscle10 min read
Creatine for beginners: what it does and how to take it
What creatine monohydrate does, how much to take, and what to expect.
GuideNutrition6 min read
Do you actually need a protein shake as a beginner
Find out whether you actually need protein shakes, when they help and how to reach your protein target without them.
GuideNutrition6 min read
How to build muscle: a beginner's guide
The whole muscle-building process in one place: training, effort, progression, food, recovery and how to tell whether it is working.
GuideMuscle9 min read
Cheap, high-protein foods to help you build muscle
Affordable UK supermarket foods that make hitting your protein target easier.
GuideNutrition6 min read
A beginner meal plan built on four numbers
Build your meals around the calories and protein you actually need, with a complete example day and simple portion guidance.
ProgrammeNutrition
How to build muscle when you are naturally skinny
A training and eating approach for naturally slim beginners who struggle to gain muscle.
GuideMuscle8 min read
Eating more when your appetite fills up fast
Practical ways to eat more without forcing huge, uncomfortable meals.
GuideNutrition6 min read
What to eat before a workout
What to eat, how long beforehand, and what to do when you train first thing.
GuideNutrition6 min read
Nutrient-dense foods that make gaining weight easier
Nutrient-dense foods that add calories without needing bigger meals.
GuideNutrition7 min read
Lean bulk or dirty bulk: what is the difference
The difference between a lean bulk and a dirty bulk, and which is the better fit for you.
GuideNutrition7 min readAll levels
The supplements worth buying, and the ones that are not
The short list of supplements with real evidence, and what to ignore.
GuideNutrition6 min read
A diet and exercise plan for your first month
The training week and the eating targets that go with it, in one plan.
ProgrammeTraining8 min read