Category: Muscle maintenance

Research indicates that muscle is more metabolically active than fat, burning more calories at rest, which influences your dietary needs. But the specific answer to 'do I need to eat more to maintain muscle?' depends heavily on your goals and activity level.

While the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, many active individuals require more for muscle health. So, is 100 grams of protein a day enough to maintain muscle for the average gym-goer? The answer is nuanced, depending on factors like body weight, age, and activity level.

Approximately one pound of muscle burns 4.5 to 7 calories per day at rest, a significantly higher metabolic rate than fat tissue. Understanding **how many calories are needed to maintain muscle** is crucial for preserving lean mass, optimizing body composition, and supporting overall health as you age.

According to the Food and Drug Administration, the daily value for protein is 50 grams, but this is a minimum to prevent deficiency and far below optimal intake for muscle. The question, "Is 100g of protein a day enough to maintain muscle?", is complex, and the answer depends heavily on your body size, activity level, and specific fitness goals.

Sarcopenia, the gradual and age-related loss of muscle mass and strength, can begin as early as a person's 30s and is accelerated by physical inactivity. This fact underscores a critical question for many: **Can you maintain muscle just by eating**, or is a proactive approach involving both diet and exercise truly necessary?

According to a study published in *Cell Metabolism*, muscle mass and function can be maintained during fasting, challenging common misconceptions. For those embarking on an extended fast, the fear of muscle catabolism is a significant concern, but understanding how to not lose muscle on a 7 day fast is key to a successful experience.