How much protein should I get to build muscle and what is the most simple way to get

[BigPapi215]

I'm 6'3 and 280 lbs, and was told i wasn't getting enough protein. I was told that it should be about 1.5x my weight, but 420g of protein not only seems too high, but also is incredibly difficult for me to get. I'm constantly stuffed eating so much chicken and salmon. I use protein shakes, around 3 of them a day, but it's still a lot for me. I also get conflicting information from both friends and all over the internet and so i could use some advice from some people who know what they're doing. Some say 0.8x your body weight, some say 1.5x. I work out 3x-4x a week if that matters.

[Iceman1800]

.8 to 1.6 grams of protein per pound of lean body mass is the general scientific concensus.

[Iceman1800]

Lean body mass is the key since bodyfat has zero protein needs.

[SuffolkPunch]

Yeah, your lean body mass might only be 160lbs so 160g of protein would be a good number to aim for.

[BigPapi215]

Yeah, your lean body mass might only be 160lbs so 160g of protein would be a good number to aim for.

How do I calculate that, because i do have a little fat around my stomach, but i'm also pretty muscular already, so I don't think it's as easy as just calculating the average body weight for my height.

[gbullock32]

How do I calculate that, because i do have a little fat around my stomach, but i'm also pretty muscular already, so I don't think it's as easy as just calculating the average body weight for my height.

There would be no accurate way, just best guessing it; 160g would likely be a good spot.

[SuffolkPunch]

The protein recommendation is just an educated guess so there is no benefit to trying to calculate LBM more accurately. Time will tell when you reach 180lbs and still don't have abs, you'll know it's not where you thought it was.

Luckily it's a very generous guess and even if you only averaged 140g, there would probably be no deterioration in your results.

[Amanjaku]

160 g should be OK for you, I'm aming for 0.9 g of protein per 1lbs of my body mass

[AntoineIbanez12]

whatever you do, don't consume 420g lol

[BigPapi215]

whatever you do, don't consume 420g lol

lol i couldn't sustain that if i wanted to. When I did the original calculation and it came to 420g I just about freaked out lol. no way.

[BigPapi215]

Thanks guys. You've all been really helpful.

[Nedo]

6'3" 260lbs checking in and I think a big boy like you will be hungry AF on 160g/day . I was running Fierce 5 intermediate and losing a bit of strength on 200g/day (not right away, after a few weeks). Strength losses stopped when I further increased protein 10-20g/day. Just something to keep in mind if you experience it, everyone is different. Your routine is also just as important so get on something proven if you already haven't.

SuffolkPunch said it best in one of the other threads, if you losing strength/muscle on a cut it may suggest something is off. Being very lean may be an exception for some but even these individuals have increased LBM on a cut from what I gather.