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1. Always eat at least one gram of protein per pound of lean body mass each day
That’s different than your scale weight. To find your lean body mass in pounds, you need to first measure your body fat percentage using an online calculator. Multiply that number by your scale weight to determine how many pounds of fat you have, then subtract that number from your total scale weight. The result is how many pounds of lean muscle you have. To maintain your muscle mass, eat at least one gram of protein per pound of LBM — and drink plenty of water.