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How Much Protein Do I Need?

How Much Protein Do I Need?

Protein is an important factor in any diet, this will help build muscle and also help you in recovery from workout sessions regardless of the activity. It will also satiate you for longer periods of time than other food groups, but how much do we ideally need to eat day to day? Well we are here to help you! 

The amount of protein you need varies depending on factors such as your age, sex, weight, and activity level. In general the recommended amount of protein is 0.8 grams per kilogram of body weight per day for adults. However, this is a minimum amount and may not be enough for individuals who are physically active or trying to build muscle.

For people who engage in regular physical activity, it is recommended to consume 1.2-2 grams of protein per kilogram of body weight per day, depending on the type and intensity of the activity. This the baseline amount for people for day to day.


Weight Loss

A general guideline for protein intake for weight loss is 1.2 to 1.6 grams of protein per kilogram of body weight per day.

For example, if you weigh 68 kg (150 pounds), your daily protein intake would be between 81.6 and 108.8 grams of protein.

Protein is important for weight loss because it can help you feel full and satisfied, which may reduce your overall calorie intake. Additionally, protein can help preserve muscle mass during weight loss, which is important for maintaining a healthy metabolism and preventing weight regain.


Weight Gain

A general guideline for protein intake for weight gain is 1.6 to 2.2 grams of protein per kilogram of body weight per day.

For example, if you weigh 68 kg (150 pounds) and are looking to gain muscle mass, your daily protein intake would be between 108.8 and 149.6 grams of protein.

Protein is essential for building and repairing muscle tissue, and consuming more protein than your body needs can help support muscle growth. However, it's important to remember that weight gain also requires a calorie surplus, so it's important to consume enough calories overall.


In addition to protein, a diet for weight gain should include carbohydrates to provide energy for workouts and overall activity, and healthy fats to support hormone production and overall health.


It's also worth noting that protein requirements may be higher for older adults, as they may have decreased protein synthesis and greater protein breakdown. It's also important to note that protein should be part of a balanced diet that includes plenty of vegetables, fruits, whole grains, and healthy fats.


If you struggle to get in a certain amount of protein, it would be the perfect time to supplement the protein intake. Your standard Whey Protein will give you anywhere from 25g-28g of Protein per serving at 130-160kcal. It can be calorie friendly and utilised for that quick burst of protein to get you to your goal. Best of all, the protein powder can usually be mixed with oats, pancake mix or put in a smoothie to make energise your meals and keep you going throughout the day.


Here at A-List we have a wide range of protein powders and bars which you can use day to day to help with any results you are looking for! You can check out the range here:



Ultimately, it's important to talk to a healthcare professional or registered dietitian to determine your individual protein needs based on your specific circumstances and goals. The last thing you want is to either eat too much protein and not be able to break down and use it for your body, or not eat enough and either feel hungry/have a low recovery rate.


A shorter but sweeter blog than what you may be used to over the last few days, but jam packed with information which you will hopefully be able to utilise for your fitness journey.


Please do not hesitate to contact us at or leave a comment on this blog!

Have a great day!

Team A-List