For personalized recommendations, it’s best to consult with a healthcare ... and fats—are essential for supporting muscle ...

As you may already know, protein is crucial if you want to maintain or build muscle ... read our guide to counting macros before trying to tweak them for the best macros for fat loss or weight ...

But, with sources, calculations and advice varying wildly, few of us actually know how much protein we need to build muscle ... to be the same as your best mate. With that in mind, let's get ...