Your targets come from your sport's research.
Physique: Fat-Free Mass Accretion: Limits, Targets, and Best Practices 2026, for 85 kg, bulking: protein 136 to 187 grams, carbs at least 255 grams
2026
New
Fat-Free Mass Accretion: Limits, Targets, and Best Practices
Protein
1.6 to 2.2 grams per kilogram
times
85 kg
gives
136 to 187 grams
Carbs
at least 3 grams per kilogram
times
85 kg
gives
at least 255 grams
9 sources
- Academy of Nutrition and Dietetics, American College of Sports Medicine, Dietitians of Canada, 2016: Nutrition and Athletic Performance
- 2019: Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review
- 2019: Is an Energy Surplus Required to Maximize Skeletal Muscle Hypertrophy Associated With Resistance Training
- International Society of Sports Nutrition, 2019: International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing
- 2020: Nutritional Recommendations for Physique Athletes
- 2021: Achieving an Optimal Fat Loss Phase in Resistance-Trained Athletes: A Narrative Review
- International Society of Sports Nutrition, 2025: International society of sports nutrition position stand: nutrition and weight cut strategies for mixed martial arts and other combat sports
- 2026: Fat-Free Mass Accretion: Limits, Targets, and Best Practices (new)
- Union Cycliste Internationale, 2026: UCI Sports Nutrition Project: Position Statement on Nutrition for Cycling (new)
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