How much protein do you need per day? Discover your ideal amount

Why proteins are so important for your body

Proteins are essential building blocks for your body. They support muscle recovery, hormonal functions, and the maintenance of a healthy immune system. But how much protein do you need per day? That depends on your age, weight, activity level, and fitness goals.

In this blog, we will explain in detail what your protein needs are and how you can easily calculate this.

How much protein do you need per day?

The general recommendations for protein intake vary, but here are guidelines based on your lifestyle:

🧍♂️ For non-athletes

• 0.8 grams of protein per kg of body weight
  For someone weighing 70 kg, this amounts to approximately 56 grams of protein per day.

🏋️ For recreational athletes

• 1.2 – 1.6 grams of protein per kg of body weight
  This aids in muscle recovery and maintenance.

💪 For strength athletes or individuals looking to bulk/cut

• 1.6 – 2.2 grams of protein per kg of body weight
  For muscle building, maintenance during a diet, and recovery after intensive training.

🌱 For vegetarians and vegans

They often require slightly more protein (up to +10%) due to the lower biological value of plant-based protein sources.

What if you consume too little (or too much) protein?

❌ Too little protein

• Loss of muscle mass

• Slower recovery

• Fatigue and weaker immune system

✅ Sufficient protein

• Better body composition

• Faster muscle recovery

• Longer-lasting feeling of satiety

Too much protein? For healthy individuals, a high protein intake (up to 2.5 g/kg) is safe. As long as your kidneys are healthy and you consume enough fluids, there is little risk.

How do you meet your daily protein needs?

🍽️ Examples of protein-rich foods:

💡 Tip:

Use a protein calculator or track your nutrition with apps like MyFitnessPal to accurately monitor your daily intake.

Conclusion: how much protein do you need per day?

Your protein needs depend entirely on your body weight and activity level. Are you active and looking to work on your muscle mass or fat loss? Then you can comfortably aim for 1.6 – 2.2 grams of protein per kg of body weight.

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