How Much Protein Do You Really Need Per Day?

The right protein intake depends on several key factors:

Goal

Protein Recommendation (g/kg body weight)

Muscle Gain

1.6–2.2 g/kg

Fat Loss

2.0–2.4 g/kg

General Maintenance

1.2–1.6 g/kg

Endurance Training

1.2–1.8 g/kg

👉 Example:
If you weigh 70 kg and want to build muscle:
70 x 2.0 = 140g protein per day

🧠 Why Protein Is Essential

Supports muscle repair & growth

Helps retain lean mass while cutting calories

Increases satiety (you feel fuller, longer)

Supports metabolism and recovery

🍳 Top Protein Sources

Animal-Based:

Chicken breast, salmon, eggs, Greek yogurt, whey protein

Plant-Based:

Tofu, tempeh, lentils, edamame, quinoa, vegan protein powders

Pro tip: Choose complete protein sources with all essential amino acids—especially important if you're vegan or vegetarian.

🕒 When Should You Eat Protein?

Post-Workout: Best for muscle synthesis (20–30g within 30–60 min)

Spread throughout the day: Aim for 20–40g per meal

Before bed: Casein or Greek yogurt can support recovery overnight

🥤 Supplement Smart: Protein Powders

Whey Protein Isolate: Fast absorption, ideal post-workout

Casein: Slow-release, great before bed

Plant-Based: Good vegan alternative with pea, rice, hemp

Suggested Dosage:
✅ 20–30g per serving, 1–2x per day as needed to meet goals.

✅ Final Tips

Track your protein using apps like MyFitnessPal or Cronometer

Focus on quality over quantity

Don’t fear protein—it won’t "bulk you up" unless that’s your goal

Combine with resistance training for best results