evidence is more nuanced. A large calorie surplus isn’t automatically necessary, and gaining excessive body fat isn’t the goal.
A moderate increase in calories, combined with adequate protein and progressive resistance training, is generally a more practical approach for people specifically trying to gain muscle.
How Much Protein Do You Need?
There isn’t one perfect number for everyone.
Protein requirements depend on factors such as body weight, age, training status, total calorie intake, and goals.
Research in adults performing resistance training has found benefits from higher protein intake, with one
