How Much Protein Do You Actually Need Each Day?
Protein is a building block for muscle, and it's the nutrient most gym-goers ask about. The answer depends on your body size, your goals and how hard you train.
The baseline
The UK reference intake for the average adult is around 0.75g of protein per kg of bodyweight per day. That's aimed at general health, not people training hard. An authorised claim says protein contributes to the growth and maintenance of muscle mass.
If you train regularly
Sports nutrition guidance commonly suggests roughly 1.4–2.0g per kg of bodyweight per day for people lifting or training consistently.
Worked examples
- A 65kg woman training three to four times a week: about 90–130g per day
- An 85kg man building muscle: about 120–170g per day
- A 75kg person cutting body fat: many aim for the upper end of the range to help preserve muscle while in a calorie deficit
Spread it out
Aim for roughly 20–40g of protein across three to five meals rather than one giant serving.
Where protein comes from
- Meat, fish, eggs and dairy
- Beans, lentils, tofu and other plant foods
- Protein powder, which is simply a convenient way to hit your target
Whey, casein or plant?
- Whey: fast digesting and popular around training
- Casein: slower digesting, often used in the evening
- Plant blends: suit vegans and anyone avoiding dairy
The takeaway: Food first, powder to fill the gaps. Work out your number from your bodyweight, then build meals around it.
Take a look at our Protein range at Insightsupps. Also check out our article on Whey vs Isolate vs Hydrolised Protein