Protein: how much do you actually need per day?
Grams per kilo, meal distribution, and what changes when you train.
For people who exercise, the target is around 1.6–2.2 grams of protein per kilo of body weight per day, spread across 3–4 meals. More important than any single 'perfect' dose is the total daily amount and staying consistent day to day.
Why it matters
Protein is the "material" your body uses to repair and build muscle tissue after training. It also helps with satiety, keeping you full for longer, and protects muscle mass while you're trying to lose fat. That's why it's the first macronutrient we set in any plan.
How much per day?
For the general population, ~0.8 g/kg is enough to avoid a deficiency. But if you train, the target goes up: 1.6–2.2 g per kilo of body weight. For a 70 kg athlete, that means roughly 112–154 g of protein a day.
Spreading it across meals
Instead of one huge dose, spread your protein across 3–4 meals of 25–40 g each. The body makes better use of protein when it arrives steadily through the day rather than all at once in the evening.
"The day's total comes first, distribution comes second, but it helps."
Good sources
- Animal: chicken, fish, eggs, yoghurt, cheese, lean meat.
- Plant: legumes, tofu, tempeh, edamame, quinoa, nuts.
- Supplemental: whey or plant protein powder, when you don't have time for a cooked meal.
Do I need protein powder?
Not necessarily. Powder is simply a convenient source, useful when your schedule leaves no room for a cooked meal. If you're already hitting your target from food, it doesn't offer anything extra. Either way, a personalised plan makes clear exactly what you need.
Every case is different. We can look at your needs together.