Olney Health & Fitness
Gymnasium & Sports Nutrition
Health Tips
taking health seriously
Daily nutritional requirements for gaining muscle mass
Protein based on 1 ½ g per pound of bodyweight, carbohydrates between 2 - 3g per pound of bodyweight and fats 20% of total daily calorie intake. All are approximate figures and have been rounded off to the nearest figure.
Bodyweight In pounds |
125 | 150 | 175 | 200 | 225 | 250 | 275 | 300 |
Protein g’s per day |
180 | 225 | 260 | 300 | 340 | 375 | 410 | 450 |
Carbohydrates g’s per day |
250 375 |
300 450 |
350 525 |
400 600 |
450 675 |
500 750 |
550 825 |
600 900 |
Fats g’s per day |
60 | 70 | 85 | 100 | 110 | 125 | 135 | 150 |
Calories |
2500 | 3000 | 3500 | 4000 | 4500 | 5000 | 5500 | 6000 |
Space daily total evenly over 6-8 Meals.
Figures for carbohydrates on the top row are based on 2g per pound of bodyweight and bottom row are based on 3g per pound of bodyweight.
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