How Much Protein Should A Teenager Eat To Gain Muscle?

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January 3, 2023 by Marjorie R. Rogers, MA (English), Certified Consultant

As a teenager, you’re going through many changes in your body. You’re growing taller and your muscles are getting bigger and stronger. To make sure you’re getting all the nutrients you need to support this growth, it’s important to eat a balanced diet that includes plenty of protein.

But how much protein do you need?

There are a lot of variables to consider when it comes to how much protein a teenager should eat to gain muscle. Age, activity level, and weight are just a few of the things that will affect how much protein is needed. The best way to determine how much protein your teen needs is to have them speak with a doctor or nutritionist.

They can help tailor an eating plan that will provide the right amount of nutrients, including protein, for your teen’s specific needs.

How Much Protein Do I Need To Build Muscle? | Nutritionist Explains… | Myprotein

How Much Protein Should a 15-Year Old Boy Eat to Build Muscle

There is no one definitive answer to this question. It depends on a variety of individual factors, including activity level, weight, and muscle mass. The recommended daily intake for protein is 0.36 grams per pound of body weight, so a 15-year-old boy who weighs 125 pounds would need approximately 45 grams of protein per day.

However, if the goal is to build muscle mass, then it is generally recommended to consume 1-1.5 grams of protein per pound of body weight. So in this case, the boy would need to consume between 125 and 187 grams of protein per day. Food sources high in protein include meat, poultry, fish, eggs, dairy products, beans and legumes, and nuts and seeds.

How Much Protein Should A Teenager Eat To Gain Muscle?


How Much Protein Should a 15 Year Old Eat to Bulk?

There is no definitive answer to this question as it depends on a number of factors, including the 15 year old’s activity level, weight, and muscle mass. However, a safe starting point would be 1.2-1.5 grams of protein per kilogram of body weight (or 0.54-0.68 grams per pound). So for a 15 year old who weighs 130 pounds, that would equate to 71-91 grams of protein per day.

If the goal is to bulk up, then slightly more protein may be needed – around 1.6-2.0 grams per kilogram (or 0.73-0.91 grams per pound). It’s also important to note that protein needs should be spread out throughout the day, so aim for 20-30 grams at each meal and snack.

How Much Protein Should a 15 Year Old Bodybuilder Take?

A protein intake that is too low will fail to support optimal gains in muscle mass, while an intake that is too high can lead to excess fat storage. For a 15-year-old bodybuilder, the ideal protein intake falls somewhere in the range of 1.2-2.0 grams per kilogram of bodyweight, or about 54-90 grams per day for a 75kg individual. It’s also important to ensure that this protein is coming from quality sources such as lean meats, poultry, fish, eggs and dairy products, as well as soy and other plant-based proteins.

Is 80 Grams of Protein Enough for a Teen?

If you’re a teen who is active and trying to build muscle, you may be wondering if 80 grams of protein per day is enough. The answer is that it depends on several factors, including your weight, activity level, and muscle-building goals. If you weigh less than 130 pounds (60 kg), then 80 grams of protein per day is likely sufficient.

If you weigh more than 130 pounds (60 kg) and are highly active, then you may need more protein – up to 120 grams per day. And if your goal is to build muscle mass, then you may need even more protein – up to 150 grams per day. Keep in mind that these are just general guidelines – everyone’s needs are different.

So if you’re not sure how much protein you need, talk to a registered dietitian or certified sports nutritionist who can help you create a personalized plan.

How Can a 15 Year Old Bulk Up?

There are many ways a 15 year old can bulk up, but the most important thing is to have a plan and be consistent with it. A lot of people think they need to lift heavy weights to get big, but that’s not necessarily the case. You can still build muscle by lifting lighter weights and doing more reps. The key is to find what works best for your body and stick with it.

Another important factor in bulking up is your diet. Eating enough calories is crucial if you want to gain weight. Make sure you’re eating plenty of protein-rich foods like chicken, fish, eggs, and beans.

And don’t forget about healthy fats – avocados, nuts, and olive oil are all great sources of energy that will help you build muscle mass. Last but not least, make sure you’re getting enough sleep. Sleep is when your body recovers from your workouts and builds new muscle tissue.

So if you’re serious about gaining weight, aim for at least 8 hours of shut-eye every night.


A protein-rich diet is essential for teens who want to gain muscle mass. But how much protein should a teenager eat to gain muscle? Most experts recommend that teenagers consume 0.5-0.7 grams of protein per pound of body weight.

So, if a teenager weighs 150 pounds, they should consume 75-105 grams of protein per day. There are many high-protein foods that teenagers can eat to reach their daily protein intake goals, such as lean meats, fish, poultry, eggs, dairy products, beans and legumes, and nuts and seeds. Additionally, teens can also get their protein from supplements like whey or casein powder.

About Author (Marjorie R. Rogers)

The inspiring mum of 6 who dedicates her time to supporting others. While battling with her own demons she continues to be the voice for others unable to speak out. Mental illness almost destroyed her, yet here she is fighting back and teaching you all the things she has learned along the way. Get Started To Read …