Are you eating enough protein, or maybe worrying about having too much?
Protein is a hot topic for all fitness goals. Whether you are chasing gains in the gym, trying to lose body fat, or just looking to stay healthy, figuring out "how much protein do I need" can feel like solving a complicated maths problem at times!
In this blog, I will cut through the noise. From the science behind daily protein needs, to practical tips and common myths, consider this your one-stop guide to everything protein.
Why is protein important?
Protein is a vital macronutrient with a job description that reads like a superhero’s CV. Here’s why it’s so important...
What does protein do in your body?
Protein is made up of amino acids, which act as the building blocks for nearly everything within your body. It helps with:
Muscle repair and recovery after exercise.
Hormone and enzyme production to keep your body functioning smoothly.
Immune support, making it easier to fight off illnesses.
Why is protein important for muscle growth?
If you are active, protein is essential for rebuilding the muscle tissue you break down during exercise. But it’s not just about muscles!
Protein also helps with:
Satiety, it keeps you fuller for longer, which can help with managing food intake and prevents body weight fluctuations.
Boosting metabolism - although this is minimal, it is worth noting - your body burns more calories digesting protein compared to carbohydrate or dietary fat.
How much protein do I need?
Here is where we get into the nitty-gritty. Your protein needs depend on your goals and lifestyle. The following guidelines are taken from the International Society of Sports Nutrition's Position Stand on protein intake,
General protein guidelines
The recommended daily intake for protein is 0.8 grams per kilogram of body weight for the average person. But if you are active, you will likely want to increase your daily intake past this point.
How much protein do I need for muscle gain?
For those looking to build muscle, aim for 1.6–2.2 grams of protein per kilogram of body weight. This ensures your body has enough amino acids for muscle growth and repair.
How much protein do I need for weight loss?
When you are cutting calories, protein becomes even more important. Aim for 1.2–2.0 grams per kilogram of body weight to maintain muscle mass while losing fat.
How much protein do I need for general health and maintenance?
If you are not super active but want to stay healthy, sticking to 1.0–1.2 grams per kilogram of body weight is a safe bet.
We hope you are enjoying this how much protein do I need blog post. If you would like the support of our personal trainers to ensure your diet is on track for your health and fitness goals, click here to find out more and to get in touch. Now back to the blog...
How to calculate your protein needs
Calculating your protein intake doesn’t require a degree in maths, just a simple formula.
1. Find your weight in kilograms.
Example: If you weigh 70kg, you will start with that number.
2. Multiply by your goal range.
- For general health: 70kg x 1.0–1.2g = 70–84g of protein daily.
- For muscle gain: 70kg x 1.6–2.2g = 112–154g of protein daily.
- For fat loss: 70kg x 1.2–2.0g = 84–140g of protein daily.
Best sources of protein
Now we have answered your question of "how much protein do I need", let's look at some of the best protein sources to help you hit your protein goals:
What are the best animal-based protein sources?
- Chicken breast (31g per 100g)
- Eggs (6g per egg)
- Greek yoghurt (10g per 100g)
- Salmon (25g per 100g)
What are the best plant-based protein sources?
- Lentils (9g per 100g cooked)
- Tofu (8g per 100g)
- Quinoa (4g per 100g cooked)
- Chickpeas (8g per 100g cooked)
Looking for more meal inspiration? Check out my protein-rich recipe guide: request a copy here.
Common protein myths!
"Too much protein damages your kidneys!"
Unless you have pre-existing kidney issues, there is no evidence to support this claim. Healthy individuals can safely consume higher protein diets Check out this article
"You can’t get enough protein on a plant-based diet!"
Plant-based eaters can hit their protein goals with a variety of sources like tofu, beans, and quinoa.
"Protein supplements: do you need them?"
No one "needs" a protein supplement. However, protein powders can be a high quality, convenient and cost-effective option, especially if you are busy or struggle to meet your protein needs through food alone.
Types of protein powders
- Whey protein - Fast-digesting and great post-workout.
- Casein protein - Slow-digesting, perfect before bed.
- Plant-based protein - ideal for vegans or those with dairy intolerance. We recommend checking that your plant-based protein source is a "complete" protein (contains all the amino acids your body needs to repair muscle). Opt for a soy based protein supplement, or a plant-based powder that contains more than one protein source (pea protein and hemp protein, for example).
For most people, whole foods should be the priority, but supplements can fill the gaps when needed.
FAQs about protein
How much protein do I need to build muscle?
Stick to 1.6–2.2g per kilogram of body weight for optimal muscle growth.
Can I eat too much protein?
While overdoing it won’t harm healthy kidneys, eating excessive protein won’t provide extra benefits either.
Is protein timing important?
Spreading protein intake throughout the day helps maximise muscle protein synthesis. Aim for 20–40g per meal. You could also check out my blog How much protein can my body absorb in one sitting?
Protein is more than just a buzzword. It’s a key player in building a healthier, stronger body. Whether your goal is muscle growth, fat loss, or simply staying healthy, knowing your protein needs is essential.
Now it’s your turn, calculate your protein intake using the formulas provided and start incorporating the best sources into your meals. For more fitness and nutrition tips, subscribe to my newsletter by clicking here!
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