How many protein per kg (or lbs) should one take if he wants to gain muscle (or just maintain it).
I know that i need to be eating with calorie surplus, but the protein part is a bit confusing for me. Some say i should eat 1g per lbs bodyweight (120g i my case), some say 1g per lb of lean muscle mass, some say 2.2g per one kg of weight...etc...
What is the right amount and how to achieve it throught the day...? 120g for example seems a lot, i don't think i can eat that much...

tnx

The rule of thumb for ADULT MALES is gram per body pound. If you are a teen just make sure you eat protein with each meal.

Women should be around .5 -.8 grams per body pound.

refer to this as well

very good read

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