How Much Protein Do You Need Per Day?

“How much protein do I actually need?” is one of the most common questions in the gym. The honest answer is: it depends on your goals, your bodyweight and how active you are. Here's a simple way to think about it.

A simple starting point

A widely used general guideline for active people is around 1.4–2.0g of protein per kilogram of bodyweight per day. So someone weighing 70kg who trains regularly might aim for roughly 100–140g a day. If you're less active, your needs sit at the lower end; if you're training hard or building muscle, the higher end is a sensible target.

Why spreading it out helps

Rather than eating most of your protein in one meal, many people find it easier to spread it across the day — a portion at each meal, with a snack or shake to fill the gaps. That makes hitting your total far more manageable.

Food first, supplements to top up

Whole foods like chicken, fish, eggs, dairy, beans and lentils should do the heavy lifting. Protein powder is simply a convenient way to top up when you're busy, on the go, or find it hard to eat enough from food alone.

Easy ways to hit your target

• Start the day with a higher-protein breakfast.
• Keep a protein bar or snack in your bag.
• Have a shake after training or between meals.
• Add a scoop of protein to porridge or yoghurt.

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A quick note

This article is general information, not medical or nutritional advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle, and should not be used to prevent or treat any illness. Always read the product label, do your own research, and speak to a qualified doctor, pharmacist or registered nutritionist before starting a new supplement — especially if you are pregnant, breastfeeding, under 18, taking medication or managing a health condition.