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However, athletes trying to build muscle need 0.6 to 0.82 gram of protein per pound of body weight per day, according to a review published in a 2011 edition of the âJournal of Sports Sciences.â For example, a 160-pound man trying to bulk up may need up to 131 grams of protein each day.
Try boosting your protein intake to at least 0.55 grams per pound of body weight to reduce muscle loss. This means if you weigh 190 pounds, your target protein intake is about 105 grams per day as opposed to around 70 grams on a conventional protein intake diet.