How much protein do I need?

How much protein do I need?

Walk into any gym and all you'll hear about is protein - how it's needed to lose weight, build muscles, and help you achieve your fitness goals. But have you ever stopped to wonder - what even is protein? And more importantly, do those of us who aren't frequent gym-goers still need it in our diets?

Let's start with the basics -

Protein is one of the three main macronutrients our bodies use for energy and growth, along with carbohydrates and fats. It's made up of amino acids which are the building blocks of muscle, skin, organs and even enzymes and hormones. Protein is constantly being broken down and rebuilt in the body, so it's essential we consume it regularly through our food.

While protein does play an especially important role for muscle growth and recovery, that doesn't mean those who lead less active lifestyles can skip it. Your body still uses protein every day for basic cell repair, maintenance and immune function. Even simple activities like walking require a certain amount of muscle movement. And as we age, consuming enough protein helps preserve muscle mass that tends to decrease naturally over time.

So, whether you're a gym rat or prefer leisurely walks overweight lifting, protein has benefits for everyone. The real question is, how much do we need?

Let's dive into the science-backed recommendations for daily protein intake.


Most nutrition organizations recommend getting around 0.8 grams of protein per kg of body weight daily. So, if you weigh 65 Kgs that's around 54 grams of protein. However, this is just a general number - your specific needs may vary depending on factors like your activity level, fitness goals, age and more.

For active individuals or athletes, slightly higher protein intake of 1 to 1.5g per Kg of body weight has benefits like supporting muscle growth and recovery. And research shows older adults may need up to 25-30 grams more protein per day to help maintain muscle mass as metabolism slows with age. Expectant or breastfeeding mothers have increasing protein requirements to support fetal and infant development as well.

How do I get enough protein?

Here is a list
of the best, natural protein sources that you can include in your diet.


When it comes to protein sources, quality matters more than quantity. Opt for lean proteins that are low in saturated fat and high in nutrients. 


Great options include salmon, Greek yogurt, chickpeas, edamame, chicken breast and eggs. Plant-based eaters can easily get enough protein from beans, lentils, nuts and nutritional yeast.


But if you’re looking for easy, on the go snacks with natural protein sources, try these and these.


Experts also recommend spreading your protein intake evenly throughout the day rather than plowing through it all at dinner. This steady supply of protein helps keep you feeling fuller for longer. Some even suggest sipping on a protein shake between meals for an added boost.


The takeaway? Keep your protein intake in the range of 0.8-1.0 grams per kg of body weight daily depending on your lifestyle. Choose a variety of high-quality, whole food sources and get your protein a little at a time for the best results.

With the right amounts and types, protein can power your performance and support long-term health.

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